April 21st

Training Day

Extensive Warm-Up For Each Part. The usual

AM (730a)
5 rounds for time:
5 squat snatch 135#
50 double unders
*6:04

*Felt great, DU's got a little tough due to the OLY shoes but back was good.
Noon (1130a)
3 rounds for time:
Run 800m
10 muscle ups
*Felt good, not great but pretty decent. Runs felt better. Did them with Baker who is much smaller and better at Muscle-Ups. I broke up MUps: 6/4 - 4/3/3 - 3/3/2/1/1(failed last one and had to redo)
*15:13
*Had a chance to beat Baker by about a second and I jacked up my last attempt. Very frustrating but not bad in the big scheme of things. 

PM (235p)
12 min amrap
3 power clean 225#
6 GHD sit ups
9 ring dips
*9+6 Ring Dips
*Felt great, watching the vid, probably should have pushed harder but I thought the RD would be tougher and wasn't sure how the HPC would feel after a few rounds. Also wasn't sure how the back was going to hold up. Back felt great and so did the HPC and the Ring Dips. No one at Regionals will beat me in this WOD. I rested 2m post amrap and hit a max set of U/B HPC and got 10 easy. I am not afraid of this WOD, I may be a little behind coming off the pistols but I will own everyone on the HPC. This is MY WOD. I have waited 10 months to have something like this come out and anything but first will be a loss. You said I wouldn't win any WODs at Regionals but this one is going to prove you wrong Coach.

Training Video for Parts 1 and 3:

http://vimeo.com/40784979