WOD 4/15/14
8 Minutes of Lumbar/Hip/Hamstring/Ankle/Wrist Mobility
A- WU- Row 1 Minute @ 70-90% RPE + 3 RNFT of: 10 Good Morning (45#)/Squat/BTN Snatch Press + Row 1 Minute @ 80-95%% RPE -5 Minute Cap
B- Power Clean- 3 Minutes To 65% + On the even minute: 4 Power Clean @ 65%/On the odd minute: 6 Ring Dips- 6 Rounds each alternating for 12 Minutes Total
Notes: % Based off of best Clean/Reduce # of reps per round if you start to get sloppy/Touch and go reps with out moving the feet or letting go to re-grip/Pits to pockets on your ring Dips/Scale Dip with a box before a band if possible.
C- DeadLift- 18 Minutes To Heavy Triple
D- Kang Squat– 5/5/5/5 (HBD); 90 Seconds Rest Between Sets -8 Minute Cap
Notes: Sets across at a moderate weight/For most of you this will be your first exposure to this movement so please error on the side of caution. Here are a few different angles- Front and Side– (minus the Klokov Press:)
B: Power Clean: 4 Power Clean @ 65%/On the odd minute: 6 Ring Dips: 6 Rounds each alternating for 12 mins: Power Cleans @ 95lbs
C: DeadLift: 18 Minutes To Heavy Triple: 255
7am conjugate
A – 3/4 tabata plate squats – 65@35#
B – Banded front squat, build to heavy single: 45/95/125(ugly, jumped too fast)/105/115/120/125/135
C – 3×8 back squat @ at least 77% or 1rm – worked at 155, felt heavy
D – DB step ups 3×10 each leg – 15# DBs, 24″ box
E – 500m row – 1:52
Really nice work Mike.
Floor press@50% plus 80 in chains 145 bar weight (225 total) 9*3 reps (wide/mid/close grips)
Bench press 1*5 reps@265
Incline db press plus red mini 3*8@75
Band resisted pull up 3*8 max band@small green
Flat bench supported db row 4*10@55
Inverted barbell row 3*10
Straight arm lat pull down 3*15@small green
200 band pull aparts blue mini
Ghd one arm overhead db sit ups 3*10 each arm@10/15/20
For time:
10 power clean@135
20 hspu
30 ttb
40 wallball
50 pull ups
60 push press (45)
10 muscle up
13:40
Sick metcon- nice work D.
Thanks. It’s one that was hard to resist. Perfect rep scheme. Those mu were hard. It showed me what I need to work on. Did 4 in then went to singles. Gotta do more wods like that.
– WU- Row 1 Minute @ 70-90% RPE + 3 RNFT of: 10 Good Morning (45#)/Squat/BTN Snatch Press + Row 1 Minute @ 80-95%% RPE -5 Minute Cap 1.5 rounds
B- Power Clean- 3 Minutes To 65% + On the even minute: 4 Power Clean @ 65%/On the odd minute: 6 Ring Dips- 6 Rounds each alternating for 12 Minutes Total -worked at 125 #
Notes: % Based off of best Clean/Reduce # of reps per round if you start to get sloppy/Touch and go reps with out moving the feet or letting go to re-grip/Pits to pockets on your ring Dips/Scale Dip with a box before a band if possible.
C- DeadLift- 18 Minutes To Heavy Triple- got to 305 failed on 315
D- Kang Squat- 5/5/5/5 (HBD); 90 Seconds Rest Between Sets -8 Minute Cap- 45-75/105/115/145
B: EMOM 12min alternating – 4 P Cln @ 165# / 6 Ring Dips
Touch and go on the cleans and unbroken/strict on the dips
C- DeadLift 3RM – 165/225/275/305/315/325
Open Bar
Snatch- 110# PR
3 rnds- 150 ft OH walking lunges (65#) 2:00/2:15/2:34
On the even minute: 4 Power Clean @ 98#/On the odd minute: 6 Ring Dips- 6 Rounds each alternating for 12 Minutes Total
DeadLift- 18 Minutes To Heavy Triple- 195#
Warm Up: 500m row – 2:20
Power Snatch 3 reps @ 25/30/32/32k
Snatch Pull 5 reps @ 35/35/35k
Back Squat 5 reps @ 115/125/140/140lbs
Incline Bench 5 reps @ 75/75/75lbs
Power Clean 3 reps @ 35/40/45/45k
Racked Split jerk 3 reps @ 35/40/45/45k
Front squats 5 reps @ 100/110/120/135/135lbs
B- Power Clean- 3 Minutes To 65% + On the even minute: 4 Power Clean @ 65%/On the odd minute: 6 Ring Dips- 6 Rounds each alternating for 12 Minutes Total –
135 for clean, stationary dips on GHD
C- DeadLift- 18 Minutes To Heavy Triple-
135/185/225/275/315/335
D- Kang Squat- 5/5/5/5 (HBD); 90 Seconds Rest Between Sets -8 Minute Cap- 45/95/95/95 (worked on form)
E: weighted plank- 2 rounds @ 1 min each 2/#45
1 round @ 1 min no weight/ 50 sit ups