Press, SDL, MetCons, W3 - D2

2012.06.20. Thursday
WOD - 1   10:00AM
Skill:
HSPU
Strength:
Shoulder press: 3 sets of theese: 50kg x 7reps, 20 sec rest, and then 40kg x max reps
EMOTM: 10' Sumo DL 110kg x 3reps
Situps 100:
25 Weighted su 20kg
25 GHD SU
50 CF style SU

WOD - 2   6:00PM
3 min AMRAP
3 Clean 60kg
6 Fr. squat 60kg                          3r + 1Fr.sq
1 min rest

3min AMRAP
5 KB. am.swing 32kg
5 Burpee                                     4r + 3Sw
1 min rest

3min AMRAP
10 OHS lunge 20kg
10 DU                                        3r + 10L

5min rest

100 hammer strike                       3'57"