Monday 121105

A) OC Throwdown qualifier WOD#1
10min AMRAP:
15 Ground to Shoulder 95#
30 Double Unders
- 9+3

B) Snatch
3x1- 80%- 210#
1x1- 85%- 225#
1x1- 90%- 240# miss
1x1- 95%- 250#
3x1- 90%- 240#
2x1- 85%- 225#

C) Behind the Neck Split Jerk
3x1- 75%- 245#
1x1- 80%- 260#
1x1- 85%- 275#
1x1- 95%- 305#
3x1- 85%- 275#
2x1- 80%- 260#

OC Throwdown Qualifier wasn't too bad. My grip was blown up going into lifting but snatches felt really solid.

Saturday 121103

A) 20min for 1RM Jerk
- 275#

B) For Time:
5 Rope Climbs 15ft
20 Wall Balls 20#
5 Hang Squat Snatch 155#
4 Rope Climbs 15ft
20 Wall Balls 20#
4 Hang Squat Snatch 155#
3 Rope Climbs 15ft
20 Wall Balls 20#
3 Hang Squat Snatch 155#
2 Rope Climbs 15ft
20 Wall Balls 20#
2 Hang Squat Snatch 155#
1 Rope Climb 15ft
20 Wall Balls 20#
1 Hang Squat Snatch 155#
- 10:10

My shoulders were pretty worked from the rest of the week so my jerk was pretty pitiful. I felt really good on part B. I was really surprised that it was the Wall Balls that were probably the hardest part.

Per-workout: 5g Beta Alanine, 5g Citrulline Malate, 5g BCAAs, and CranLoad from Pure Encapsulation

Post Workout- 2 Scoops SFH Pure Whey, 30g Dextrose, 10g BCAAs

Friday 121102

A) 2 minutes to establish a Max Height Box Jump.
-50 in

-then (no break)

B) For Time:
12-9-6
Muscle-Ups
Front Squats @ 250#

Notes: There is a 8 minute cap. Racks MAY NOT be used for Front Squats.
-then (immediately at completion of the WOD, or when the 8 minute cap is reached)-

-48 Reps at the 8 min time cap

c) 2 minutes to establish a Max Height Box Jump.

-48 in

The Front Squats killed me, but the muscle ups were pretty easy.  I got to the the last 6 FS with about a min left and couldn't get my legs to squat the weight.  Box Jumps were pretty low for me.  All in all I thought this was a fairly poor performance from me today.

Pre-Workout: 5g Beta Alanine, 5g Citrulline Malate, 5g BCAAs, CranLoad from Pure Encapsulation 

Post Workout: 2 Scoops SFH Pure Whey, 30g Dextrose, 10g  BCAAs, and 1 can of Kill Cliff