Monthly Archives: March 2015

Results Day 1-3

A. Segmented Clean DL; 3,3,3,3; Rest 2-3 minutes

215/235/265/285

B. HSC + FS; 1.5 x5; Rest 2-3 minutes

185/205/215/225/235

C. DB RFESS @30×1; 6-8/leg x4; Rest 90 seconds between legs

8@55lbs x 4

D. WCU; 2-3×5; Rest 90 seconds

30/35/40/45/50

+

30 burpee muscle ups for time

17:30. Had to stop and stretch the biceps a few times. Very tight.

Day 2

A. Segmented Snatch DL; 3,3,3,3; Rest 2-3 minutes

135/155/175/175

B. Snatch Grip RDL @32×1 + HPS; 5.1 x4; Rest 2 minutes

135/135/135/135

C1. CGBP @32×1; 3-5×4; Rest 90 seconds

5@ 165/185/195/205

C2. Pendlay row; 6-8×4; Rest 90 seconds

8@135 x 4

+
4 sets
15 PS 85#
7 burpee box jumps 24″
300 meter row
Rest 4:00

– all sets tough effort, record time per set

2:26 / 2:24 / 2:26 / 2:20

Day 3
10 minutes 80%
200 meter row
5 wall walks

7 wallballs 20# 10′

4+200m


Rest 4:00

10 minutes 80%
7 push press 135#

10 pull ups

7+ 1 pull up


Rest 4:00

10 minutes 80%
75 DU
12 ring dips

6 PC 155#

3+25 double unders


Rest 4:00

10 minutes 80%
200 meter row

12 burpee over rower

5+3 burpees