Final Post - Cali here I come!

A. build to a max clean start at 165# build 20# per min

Went to 265. Stayed safe for last wod.

+

5 rounds for time
7 PC 135#
10 ring dips

3:43

FRIDAY 7-19-13

12 noon
AD 2min max cals  (96)
rest 1min
2 min max DU   (179)
score is cals + DU 

272



one time through

4PM
emom - 18mins
min 1 - 3 rope climbs
min 2 - 12 swings 2pd
min 3 - 8-10 HSPU 

Good WOD - went strict on HSPU

NOW it is real.

11am
6 rounds for time
Run 200m
5 burpee
5 Bar MU 

9:23 (hot and humid - unbroken everything. Transition from out to in a little slow)


3 PM
A. build to a 2rm snatch in 15mins
185 x 2

+
for time:
25 wall ball 20# 10' target
25 DU
Row 25 cals
25 shoulder to over head 95#
Row 25cals
25 DU
25 wall ball 

6:11

Here we go!

3PM 
8min amrap
3 DL 275#
bear crawl 20ft
10 T2B
30 DU 

7 rounds +3

Days away...

815 AM
Row 2k for time
7:12.2 PR

230 PM
A. PCx1/SJx1 build to a max start at 185# add 10# every 90sec
Rt knee bothering me on Jerks. Need to try left foot out front.
185, 195, 205, 215, 225, 235, 245, 255 (clean only), 265 (clean only)

rest as needed

for time:
1 rope climb
5 clean and jerks 145#
2 rope climbs
4 clean and jerks 155#
3 rope climbs
3 clean and jerks 165#
4 rope climbs
2 clean and jerks 175#
5 rope climbs
1 clean and jerk 185#
Run 400m
6:31 to here. Spaced on the run.

Went out and did a full sprint 400m about a minute late.

 

SATURDAY!

20 min warm-up
10 min wu complex

3 rm TnG squat clean gauntlet - start @ 165# add 10# every min
165, 175,185, 205, 215, 225

rest as needed

10-1 for time
PC 115#
burpee over the bar
6:21

Friday 7/12/13

9AM
50, 40, 30, 20 for time
AD cals
unbroken DU 

6:18 (tripped up on first set of 50)


3PM
for max reps
2min max kbs 1.5pd
rest 10sec
3min max rope climbs
rest 10sec
2min max HSPU


63   KBS
9     RC
32   HSPU (That's all? Did I miscount?)

Holy grip on RC after KBS (went unbroken to 50 at 1:30)