MONDAY 090817

Daniel
Burgener Warm-up x 3 plus OHS with wood.

Snatch 80% 3r, 85% 2r, 80% 3r
Power Clean 80% 3r, 85% 2r x 3s, 75% 3r x 4s
Jerk From Rack 80% 3r, 85% 2r, 80% 2r
Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s
Rumanian Pull 80% 3r, 85% 2r, 80% 3r, 80% 2r x 2s

Snatch: Warmed Up with 5x95, 3x115, 3x135. 165x3, 175x2, 165x3.
Power Clean: Warmed Up with 5x135, 3x165, 3x185. 205x3, 215x2, 215x2, 215x2, 205x3, 190x3, 190x3, 190x3.
Jerk: Warmed up with 3x135, 3x155. 3x190, 2x200, 2x190.
Front Squat: 255x3, 285x2, 265x2, 255x3, 255x3, 255x3.
Romanian Pull: 255x3, 265x2, 255x3, 255x2, 255x2.

Then

Dumbell Press 5x60, 5x60, 5x60.
Leg lifts 3x10sec.
GHD 3x10.

LIZ

Bergener Warm-up x2

From THE FITNESS CONDUIT:

M.E. Hang Power Clean 3-3-3-1-1-1

100-105-115-115-115-115

Today wasn't a good day, felt weak physically and mentally. So I just finished the WOD and focused on technique which I need to work on.

Then Main Site WOD:

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

DUs: 65,40,22,20=147

Sit-ups: 61,35,20,10=126

Total: 273