Tuesday 01082013

1p:

OHS
95x10. 135x3. 155x3. 185x3. 205x1. 220x1. 225x1 235xF (got caught up at bottom. Stood up but depth wasn't there. Close). 235xF.

5-7 min of Pistol Practice :
Playing with few ways to avoid knee from going out on the 19th. Grabbing the foot helps a bit

Rest til 4:30

4:30
EMOM x 22
Odd: 2 Squat Cleans
Even: 20' HS Walk
^ first 5 @ 185#, 6-10 at 205#, 11-16 at 215#, 17-21 at 225#.
^^ only missed last min on Cleans. Had nothing left
^^^ all HS Walks in a row , didn't come down once.

Rest 1 min

:20 On / :20 Off - x 5 Intervals @97-100%
*** pulled down to 1:15 on 1st one and this destroyed me. Next 4 was holding on for dear life.

10 Rds - 30 seconds rest between

10 Butterfly Pullups
6 Pistols (left leg only for me)
10 Sec HS Hold (no wall)
Rest = Winner Wins

Buy In:
Med ball Squats
Hip mobility
Box jumps

WOD1: Front Squats
205 x 3 x 3

Cash Out:
Box Jump 42'
5x5
Then...
Rolling Pistols into Box Jump 20'
3 Rounds of 5 each side