Sun 25 Aug 2013

Shit shoulders and tough WOD

Military press
Warm up: 10 x 20, 5 x 30 - 40, 3 x 50, 1 x 60 kg.
Work sets: 3 x 64 - 68, 1 x 72, 2 x 70, 1 x 70 kg.
Volume: 8 x 50, 8 x 50, 9 x 50 kg.
S H I T.

Hang power snatch
Warm up: 5 x 20, 3 x 30 - 40 - 50 kg.
Work sets: 3 x 57.5 - 60 - 62.5 kg.
Bonus: 4 x 50 kg.
S H I T.

Front squat
Warm up: 10 x 40, 5 x 60 - 80 kg.
Work sets: 3 x 96 - 102, 4 x 108 kg.

WOD
For time:
25 - 20 - 15 - 10 - 5 thruster @ 40 kg
50 - 40 - 30 - 20 - 10 DUs

Time: 8:15.