2013-01-02 WOD

WARM

5 min DU practice
std warmup
3 rounds
{
8 wall ball
partner wheelbarrow
}
5 thruster 45#
5 HRPU
5 hang power clean 45#

MAIN

4 rounds of
{
30s Thrusters 75#
30s HRPU
30s Hang Power Clean
3 min rest
}
total counts: 42, 39, 36, 38

2012-10-23 WOD

A. 3x 8-10 deadlifts at ~60%, 4-0-1 count
I did 3 sets of 8 reps at 165#

B. Pullup practice
3 sets of 3 reps, weighted pullups, 20#

C. Partner wod, assisted pullup ladder + 10m wheelbarrow
10 pullups
10m wheelbarrow
8 pullups
10m wheelbarrow

6 pullups
10m wheelbarrow

4 pullups
10m wheelbarrow

2 pullups
10m wheelbarrow