Wall Ball/ Burpee, OHSq/ Muscle Up EMOTM

5-21-12
WOD 1
3 Rounds for Time
20 Wall Balls
20 Burpees
TIME 5:02
*Big lactic threshold wod! My shoulders and legs were on fire. I would not have finished this one in 5:02 had Lucas not gone first, having a time to shoot for makes pushing your threshold a little "easier."

REST 10 Minutes

WOD 2
Overhead Squat
1-10 Minutes 10 Overhead Squats @115 lbs.
11-15 Minutes 3 Muscle Ups
*My hands always hurt during my first few reps of Overhead Squats. They didn't stop hurting until round 8-10. The low back fatigue was almost unbearable toward the end and finding the energy to complete a muscle up was hard.

WOD 3
EMOTM Clean and Jerk
1-5 Minutes 3 Clean and Jerks @185 lbs.
6-10 Minutes 3 Clean and Jerks @ 195 lbs.
11-15 Minutes 3 Clean and Jerks @205 lbs.
*The percent of my 1RM ended up being roughly 70,75, and 80%. The weight was a good range considering this was my first EMOTM with Clean and Jerk.

WOD 4
Rowing Intervals
6 Rounds @ 80-90%
1 Minute of Work
1 Minute of Rest
*More or less a "recovery" wod. It felt good to burn some calories and sweat after a heavy lunch.