Put Your Hands Together...

Clean-and-Press
3-3-3-3-3

This was a great WOD. It was nice to be able to work on the cleans without too heavy a load, but still be challenged by the weight during the press portion of the movement. I've made some decent gains in shoulder strength since starting at the CFDC. I need to keep chuggin' along though. Today's loads were:
105-115-120-125-130

Our cookie today was AMRAP in 5 minutes of:
clapping push-ups
lunge-jumps

We increased the rep count with each round, so round 1 was 1 push-up and lunge-jump per leg, round 2 was 2 push-ups and 2 lunge-jumps per leg, and so on... I nabbed 9 full rounds, 10 clapping push-ups, and 5 lunge-jumps per leg.

Weight: 175.8

Grip That Snatch And Pull

Today's WOD was 10 rounds for time of:

5 185# snatch grip deadlifts
4 jumping lunges
3 handstand push-ups

We did a short warm-up then started on the deadlifts working up to a heavy set of 3. I topped out at 265#. On these snatch grips I gotta remember to get my hips lower than norm AND especially lower than my shoulders. Also, on ALL deadlifts I gotta work on synchronizing my hips and shoulders so that they come up in unison. My shoulders have a tendency to come up early. I did a 1 rep max snatch grip deadlift in February (02/16/09) and pulled 285# so a 3 x 265# ain't too shabby. That's 93% of my max pulled 3 times.

On the WOD I used two abmats on the hspu's and made it through all 30 reps. This is a personal best. The jumping lunges were just silly. My total time was 8:49.

Weight: 169.8