5/29/13

Worked out today at 4:00pm. At golds gym in pinardville. 

Buy In:

500m row

15 Back Extensions

15 GHD Sit-ups 

3 rounds if Cindy 

Mobility in shoulders and chest 

 A. 1RM Strict Press

45x5, 135x1, 155x1, 175x1, 185x1, 190x1(failed)

Rest 5-7 min

B. 1x AMRAP - Strict HSPU

20 

Rest 10 - warmup for wod movements 

C. LacEnd Tester

AFAP,

15 Hang Power Cleans (135/93) 

Run 400m 

15 Hang Power Cleans (135/93)

Rest 3x

Repeat

First round of WOD finished in a time of 4:18. Took 135 of rack at waist level. Went unbroken on first HPC ran the 400 meter on treadmill at 10.5 speed. Rested 8 minutes. Started again off the rack same spot. Unbroken on first 12 HPC. Lost grip in attempt of #13. Finished last 2 unbroken. Ran the 400m at 10.5 again. Went unbroken on first 5 HPC then 3,3,2,2. Forearms were junk at end of workout. 

Cash Out

1000m row with 1:58-2:03 splits.