CF Mainsite WOD

Five rounds for time of:
95/65 pound Hang Power snatch, 15 reps
Run 400 meters

Liz
As rx'd with 65#: 19:37

Daniel
Had to modify due to wrist injury.
4 rds of:
15x 65# jumping squats
400m run

9:27

090828

Snatch
3-3-3-1-1-1

Liz
Bergener WUx2
65-70-75-85-95(f)-95(PR)

Video of 95#. Sorry for the scream.

"Grace"

LIZ
"Grace"
30x (85#) Clean & Jerks
4:24

090825

LIZ
20 mi bke ride in AM

PM Deadlifts 3-3-3-3-3
175-185-195-205x2-195

forgot to post sunday's wod
backsquat find your 3 rep max
135-155x2 (should have gotten 3)

Overhead

Overhead Progression:

Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1

Liz
P 60-65-70-75-80x3
PP 80-85-90-95-100x2
PJ 105-115-125-135-140(PR)

video: 140#, slow but it was after all the previous reps, and I was tired.

Lunges + Running

4 rounds for time:
100m walking lunges
400m run

Daniel 21:33
Liz 22:29

harder than the wod: 4rds 400m + 50 squats

Tuesday 090818

1-1-1-1 Press

3-3-3-3 Push Press

Then for time:

10 Box Jumps, 1 Dip

9 Box Jumps, 2 Dips

8 Box Jumps, 3 Dips

...

2 Box Jumps, 9 Dips

1 Box Jump, 10 Dips

Daniel

Press: 185, 190 fail, 190 fail, 185.

Push Press: 185, 190, 190, 190.

Metcon: 5:24.

Liz

Press: 80-85-90(f)-90(f)

Push Press: 85-90-90-95

Metcon: 7:16 (muscular failure on dips. purple band assisted)