6/6/12

WOD


1A) Powell Raises
       3 x 10 - 20#
Rest as needed between sets.

Pumped up my shoulders.

2A) 5 Rounds not for time.
       3 Tire flips
       11 C2B Pull ups
       Shake it off
       6 C2B Pull ups
Rest 90 Seconds between rounds.

Next cycle of the pull up program I am on. Felt great got through it unbroken and smooth.

3A) 10,8,6,4,2 Deficit HSPU - 7"
       2 Power snatches between each set - 145#
My time - 5:52

1A and 2A effected this GREATLY my shoulder were fried and pulling the 145# was really tough from all the pull ups beforehand.

3B) 

2 Minutes to complete.
100 Meter run with 75# barbell on back
With time remaining max HR push ups.
1st Round - 50
2nd Round - 39
3rd Round - 32

2 Minutes to complete.
100 Meter run with 75# barbell on back
With time remaining max double unders.
1st Round - 100
2nd Round - 84
3rd Round - 73

2 Minutes to complete.
100 Meter run with 75# barbell on back
With time remaining max ground to OH with two 50# DB'S
1st Round - 13
2nd Round - 11
3rd Round - 14

Rest 2 Minutes after the 3 stations are complete and then repeat. For a total of 3 rounds.

Holy crap, total suck fest..... I haven't worked over 12 Minutes in 3-4 months. This was a wod that took me  to a mental place I haven't been in, in a while. After I felt great for going through it and completing it.

God bless, JM