WOD 120611

BB Gymnastics

1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec.
     125 - 135 - 145 F1 - 145 - 145 - 145 - 150 F1

2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec.

      125 x 135 x 140

2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.
     75 x 95 x 105

Strength

1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.

         65x3 on Right, 55x3 on Left

Conditioning

5 Muscle-Ups
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m

NOT for time.

Broke MU in either 2 or 3 reps at a time all the way through. Row was kept at 2:00/500m pace except for the last 500m, that was done at 1:50/500m or faster.

Felt good on the snatch from blocks, was surprised I got 150#. First time doing drop snatch, still some room to go on weight. Same issue w/ snatch balance, have to rerack every time to prevent shoulder issues. I HATE BB TGU. That is all.