WOD 12/6/10
3 laps around the block
5 Rounds NFT of 3 K.B. Floor Press (heavy) + 30 Unbroken Swings (5 Burpee penalty every time the bell touches the mat) + Upward Facing Dog
3 RFT of 5 Hang Power Clean (heavy) 30 Push Ups
4 RFT of 20 V-Ups + 30 Double Unders (penalty Burpees)
So unfortunately I didn’t do any of today’s programmed WODs. THis is what I DID do:
2000m row:
1st 500m = 15s/m
2nd 500m = 20s/m
3rd 500m = 25s/m
4th 500m = 15s/m
Total time: 8:04
Snatch
warm-up with bar for a few minutes, then:
65 x 5
75 x 3
85 x 3
95 x 3
105 x 3
115 x 1
Then:
100 Burpees for time (because I didn’t do it last week and really wanted to):
Total: 8:09
Thought I was done, but then saw a bar lying around and wanted to keep going… 🙂
Clean:
135 x 3
145 x 3
155 x 1
165 x 1
175 x 1 (PR)
185 (F)
Super psyched to PR on my cleans after everything else! Looking forward to tomorrow.
Coach Dan
Oh, and I also PR’d on deadlift yesterday, hitting 310# FINALLY, after being stuck at 305# for four months! C’mon everyone, let’s post our times and stuff, and get some chatter going on this blog! 🙂
Coach Dan
I think if I can pry myself out of my warm bed early enough tomorrow, I’ma give this a shot. I’m definitely not looking forward to those 3 laps though