Max's WOD:
AMRAP 10 MIN
15 Mountain Climbers
7 tuck jumps
7 Diamond pushups
OPT's Big Dawg Training
part 1:
A. Halting Clean Dead Lift + Finish @ 1112; 3 x 3; rest 3 min
(add weight from last week)
B. Clean and Jerk - 70% x 1 x 3; 75% x 1 x 3; 80% x 1 x 3; rest 1 min
(1st 9 reps on the minute; if all successful take up singles gradually AHAP off the clock)
C. Clean Pull; 3 x 3; rest 3 min
(add weight from last week)
D. Front Squat - 87%; 3 x 2 reps; rest 3 min
rest 6+ hours
part 2:
AirDyne Sprints:
30 sec all out sprint
Rest 3:30 x 5
MDP:
Part 1
A. 275/395/325
B. 195/205/220...285(PR)
C. 285,295,295
D. 275 felt really good.
B. form much improved I could tell with the heavier weights
Will do Part 2 @ half time.
Part 2
Sub'ed rowing
179
181
184
179
180
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