Training Day 36

Ok.. I know some of the acronyms can get kinda confusing.. So I will do my best to explain the ones I use on that day.. You can also check out the complete list at www.crossfit.com - FAQ

AMRAP(-2) = as many reps as possible but stop 2 short of max reps
KBS = Kettle Bell Swings
2 Pood = 72 pounds
PR = Personal Record
31X1 = Tempo.. See OPT's FAQ

Today's WOD:
A) DeadLift 55% of the 1 rep singles from Thursday's WOD; 10 sets x 3 reps; rest 45 sec.

B1) Ring Push Ups @ 31X1, amrap (-2) x 3 sets; rest 60 sec.
B2) 10 Power Cleans "touch and go" unbroken x 3 sets; rest 60 sec.

C1) Clapping Push ups @ 10X0 amrap (-2) x 3 sets; rest 10 sec.
C2) Push ups @ 10X0 amrap (-2) x 3 sets; rest 10 sec.
C3) KBS - 20 unbroken x 3 sets; rest 10 sec.
C4) 20 Back Extensions @ 1010 x 3 sets; rest 180 sec.

Results:
Parts A and B were a nice warm up to the Hell that was Part C.. Absolutely Brutal!!
A) 200#

B1) 20/15/10
B2) 135#/145#/145#

C1) 12/10/10
C2) 10/8/8
C3) 2 Pood (72#) 14-6/ 10-6-4/8-4-4-4
C4) Unbroken/10-7-3/10-5-5

Rested about 30 mins or so and then did a quick 500m Sprint Row for time and ended up PR'ing by 1 second!!

Pretty smoked after today.. Looking forward to tomorrow's rest day!!