Monday, 9/6/2010

Max's WOD:
For Time:

Run 4 min
10 push ups
Run 3 min
20 push ups
Run 2 min
30 push ups
Run 1 min
40 push ups

OPT Big Dawg Training:

part 1:
A. Halting Snatch DL @ 1112; 3 x 3; rest 3 min
(add weight from last week)
B. Snatch: 70% - 1 x 3; 75% - 1 x 3; 80% - 1 x 3; rest 1 min
(1st 9 reps on the min; if all reps successful, take up singles AHAP off the clock)
C. Snatch Pull; 3 x 3; rest 3 min
(add weight from last week)
D. Back Squat @ 20X0; 5 sets of 3; rest 4 min

rest 6+ hours

part 2:
Row 40 sec @ 95-97% effort
Rest 3:20 x 8
(rest actively 7 min b/t sets 4 and 5; ensure cool down to flush)

MDP:

Part 1
A: 255,285,325
B: 150,160,175..185 not feeling it today.
C: 225,235,235
D: 315 felt good

Part 2

221
229
235
235
230
229
227
229