4/1/17

Jumped into a local gym's class workout today... didn't know what the workout was in advance as they didn't post it online... it was just lifting... did their class wod and then added in a little extra stuff.

A.
Start with a 45/35# bar, then on a running clock complete:
EMOM x 1 Snatch, adding 10# each minute until failure, then...
EMOM x 1 Clean, adding 10# each minute until failure, then...
EMOM x 1 Dead-lift, adding 20# each minute until failure.

-Hit 215# for the snatch, missed 225#
-Hit 275# for the clean, missed 285# (power cleaned the whole time... my knees needed a break after being in the field all week)
-Hit 425# for the dead-lift, didn't going any heavier, 425# felt heavy enough for the day ... was somewhere in the 40 minute mark on the running clock at this point

B.
Strict Pull-ups
7x7
Rest :60

-Complete ... easy reps ... greasing the groove for Monday

C.
For time:
21 Assault Bike Calories
21 GHD Sit-ups
9 Muscle-ups
15 Assault Bike Calories
15 GHD Sit-ups
7 Muscle-ups
9 Assault Bike Calories
9 GHD Sit-ups
5 Muscle-ups

-Unbroken in 8:58 ... had some big transitions on this, but I was happy to get the MU unbroken ... assault bike and GHD combination really blew up my legs.