Tuesday, 9/7/2010

OHS from Today

Max's WOD:

4 Rounds for Time:

30 Air Squats
15 Burpees

OPT's Big Dawg Training:
part 1:
A. 2 Jerk Balance + 2 Tall Split Jerk; 2.2 x 5; rest 3 min
B. Mid Hang Clean; 5 sets of 2 - 60%; rest 2 min
(focus on finish position, change of direction, and speed under the bar)
C. OHS - find a 1RM; rest as needed b/t sets

rest 6+ hours

part 2:
3 sets @ 80% - keep below redline at all times
30 sec wall balls
30 sec CTB chin ups
30 sec burpees
30 sec double unders
30 sec box jumps - 24"/20"
Rest 2:30

MDP:

Part 1:

A: 135#
B: 190 worked on getting under the bar
C: 225 could have went heavier but form looked bad so I didn't want to push it.

15 min break

Part 2:

Wall Ball: 16,16,16
CTB: 9,9,9,
Burpees: 6,6,6
D/U: 17,13,9(had some issues jumping rope today)
BJ: 12,12,9