WOD 10/19/12 C

5 Minutes of Shoulder/Hip/Back Mobility

Tabata- Wall Ball (20/14)

Power Clean+ Power Jerk– 15 Minutes To Establish A Heavy Single

EMOM for 12 Minutes: 2 Power Clean + 1 Power Jerk @ 80% of Above

12 Minute AMRAP of: 12 Pull Up/9 USA K.B. Swing (2/1.5 Pood)/6 HRPU/3 Tuck Jump/1 Rope Climb

15 replies

dariel31 says:
10/19/2012 at 8:19 AM

5 MINUTES OF SHOULDER/HIP/BACK MOBILITY
TABATA- WALL BALL (20/14)
11/11/11/10//10/11/10/11=85
POWER CLEAN+ POWER JERK- 15
135/185/205/225 PR
MINUTES TO ESTABLISH A HEAVY SINGLE
EMOM FOR 12 MINUTES: 2 POWER CLEAN + 1 POWER JERK @ 180lbs
12 MINUTE AMRAP OF: 12 PULL UP/9 USA K.B. SWING (2/1.5 POOD)/6 HRPU/3 TUCK JUMP/1 ROPE CLIMB
6 rounds +3 pull ups Rx
Reply
- michaelcahill73 says:
  10/19/2012 at 9:04 AM
  
  beast.
  Reply
  - dariel31 says:
    10/19/2012 at 11:19 AM
    
    Thanks. Working hard to be competitive next year.
    Reply
dariel31 says:
10/19/2012 at 8:19 AM

5 MINUTES OF SHOULDER/HIP/BACK MOBILITY
TABATA- WALL BALL (20/14)
11/11/11/10//10/11/10/11=85
POWER CLEAN+ POWER JERK- 15
135/185/205/225 PR
MINUTES TO ESTABLISH A HEAVY SINGLE
EMOM FOR 12 MINUTES: 2 POWER CLEAN + 1 POWER JERK @ 180lbs
12 MINUTE AMRAP OF: 12 PULL UP/9 USA K.B. SWING (2/1.5 POOD)/6 HRPU/3 TUCK JUMP/1 ROPE CLIMB
6 rounds +3 pull ups Rx
Reply
michaelcahill73 says:
10/19/2012 at 9:08 AM

tabata wall ball10/10 then 9’s across the board = 74
Pwer clean and Jerk. 95/135/155/175/185/ 195Fx3
EMOM for 9 minutes 2 Power cleans and 1 jerk. @ 155#
12 minute AMRAP 12 pull ups/9 KB swings /6 HRPU/ 3 tuck jumps/ 1 rope climb ( subbed towel Pull upsx3) 5 rounds and 5 pull ups.
Awesome class this am, it was like a reunion party this morning.
Reply
- Coach TamBot says:
  10/19/2012 at 9:06 PM
  
  Great Attendance in the early bird WODs this week, keep it up guys 🙂
  Reply
John Sico says:
10/19/2012 at 11:22 AM

Tabata- Wall Ball (20/14) – 67
Power Clean+ Power Jerk- 135/165/175/185/195/200PR!
EMOM for 12 Minutes: 2 Power Clean + 1 Power Jerk @ 80% of Above @ 145#
12 Minute AMRAP of: 12 Pull Up/9 USA K.B. Swing (2/1.5 Pood)/6 HRPU/3 Tuck Jump/1 Rope Climb – 4rds + 8 pullups @ 2pood
Reply
- michaelcahill73 says:
  10/19/2012 at 12:00 PM
  
  good work on cleaning and jerking 2 bills. I couldn’t commit to getting under that much weight.
  Reply
- CT says:
  10/19/2012 at 2:17 PM
  
  Wow, nice job. Speed + Strength + Power = BEAST. You should be on the competition team if you’re not already
  Reply
- johnsico says:
  10/19/2012 at 3:29 PM
  
  Damn, thanks guys! I’ve been trying to clean 200 for a while, so I was pretty psyched.
  Reply
- Coach TamBot says:
  10/19/2012 at 9:05 PM
  
  Nice Work Sico. Amazing PR
  
  – You too Dariel! 225 BEAST MODE
  Reply
  - Coach TamBot says:
    10/19/2012 at 10:13 PM
    
    BTW – Song that photo is Nice!!!!
    Reply
  - dariel31 says:
    10/20/2012 at 12:41 PM
    
    Thanks. I’ve had my eyes on it.
    Reply
CT says:
10/19/2012 at 2:08 PM

Tabata: Wall Ball (20/14): 76

Power Clean + Power Jerk: 15 Minutes To Establish A Heavy Single: 95/115/125/145

EMOM for 12 Minutes: 2 Power Clean + 1 Power Jerk @ 80% of Above: 9 rounds at 115 lbs

12 Minute AMRAP of: 12 Pull Up/9 USA K.B. Swing (2/1.5 Pood)/6 HRPU/3 Tuck Jump/1 Rope Climb: 3 rounds and 3 pull-ups @ 2 pood
Reply
Anonymous says:
10/19/2012 at 2:23 PM

Tabata: Wall Ball (14#) 74
Power Clean + Power Jerk- 45/55/65/75/85/95# (a little weak today, last time I did this 110#)
EMOM for 12: did it at 80#

12 min AMRAP: 12 Pull Up (had to use a red band…it is not like riding a back Jess!)/9 USA K.B. Swing (35#, watching the back)/6 HRPU/3 Tuck Jump/1 Rope Climb – 4rds + 5 pullups

This all felt good, but still need to get back there! Great group of people today!
Reply