June 23, 2012

Workout of the Day

A.  Take 15 minutes to build to a heavy Snatch
(doesn’t need to be a PR, listen to your body – if you feel good, go up in weight, if not, work speed and mechanics)

B.  Complete as many rounds and reps as possible in 6 minutes of:
185/125 lb Power Clean x 4 reps
Chest-to-Bar Pull-Ups x 8 reps

Rest exactly 4 minutes, and then . . .

C.  Complete as many rounds and reps as possible in 6 minutes of:
135/95 lb Snatch x 5 reps
Burpees x 10 reps

Rest exactly 4 minutes, and then . . .

D.  For time:
Row 1000 Meters

A. 165

Stayed light.  Not really feeling that 3rd pull today.

B. 5 rounds flat.

I got the first 8 pull-ups butter C2B (6/2). I have never gotten more than one C2B with a butterfly kip, so that was pretty sweet. The next round I also got them with a butter fly kip, but more broken up this round.  The rest of the C2Bs were with a regular and pretty broken up.

C. 4 + 2 Snatches

135 snatch felt heavy today.  I think I cycled through 5 unbroken the first round. 3/2 the second and then after singles.  The combo of the 5 heavy-ish snatches and burpees really made these burpees suck.

D. 3:24

I watched Shane's rowing stroke rate CF Journal video before the WOD.  Check it out, it was really interesting  I tried to maintain the 32 stroke rate he suggested for this rowing distance.  That stroke rate felt pretty good right up until about 400 to 450 meters.  After that it got pretty uncomfortable. Then I fell back to 28-29 strokes per minute until the last minute, which was still challenging but felt more sustainable and powerful.

Good Workout!