I had wanted to do the WOD "Tin Man" for awhile after seeing Rich Froning do it. Tougher then I thought it would be.....let's just say he crushed my time!
5 Power Cleans 205#
5 Bench Press 205#
I want to say you do this WOD at body weight but he scaled up 10#'s and I decided to use the same weight he did so I went with 205. He did it in 2:36 right before the games...he beat me. I liked it though, power output WOD. After this I did:
EMOTM 5 Min
I wanted to hit some MU's but was not feeling to hot on them so I only went for 5 Min. Then I did:
9 Deadlifts 135#
6 Hang Power Snatch 135#
3 OHS 135#
NOT HAPPY WITH THIS....It was much tougher then I thought with only 135#. I need to work on my grip with middle weights. I then worked on some Front Squats:
Front Squat 10 Rep
165 x 10
205 x 10
225 x 10
245 x 10
In between each set of squats I did:
15 GHD Sit ups
2 Rope climbs
These were not for time and I rested as need. I just went unbroken on GHD and when I hit the ground after my first rope climb I jumped right back up. I did 4 sets of this. It took just under 20 minutes to go through all of this. I decided to stop at 245 because it hurt! Then I finished the day with:
Tabata Push Jerk
I did push jerk because I want to get used to dropping slightly under light weight. I have a habit of push pressing or pressing everything....even when it is heavy and I fatigue faster then I should.
I then headed out and off to work until the wee hours of the night. YAY WORK!