Saturday/Sunday

Saturday:

Got back to DC late Sat, wanted to get a quick workout in so I did the DCF WOD.

Sage

2 Rounds

20 Thrusters 135#

20 Pull ups

20 Burpees

7:35 - 60 seconds faster than three months ago, happy with that, last 20 burpees unbroken, shit sucked.

Sunday:

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 80% (of max Snatch any style)

\\ 145# off 180# Snatch

2) Every 30 seconds for 5 minutes:

1 Power Clean @ 80% (of max Clean any style)

\\ 195# off 245# Clean

Strength

1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec. DEMO VIDEO

\\ 4x145

1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. DEMO VIDEO

\\ 145-155-155-165

1c) 4X5 Split Press – heavy, rest 45 sec. DEMO VIDEO

\\ 88-98-110-110

Conditioning

Choose one…

Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at approximately 90-95% RPE.

\\ Skipped, did a Hero WOD with some guys instead:

Desforges

5 Rounds

12 Deadlifts 225#

20 Pull ups

12 Clean and Jerks 135#

20 Knees to Elbow

27:57