WOD 10/21/14
8 Minutes of Shoulder/OH/Thoracic/Wrist/Back Mobility
A- WU- 3 RNFT of: 5 Ring Dip/5 Strict Chin Up/5 D.B. Press (45/35#x2)/10 Calorie Row -6 Minute Cap
B- Press- 7 Minutes To A Heavy Single
C- Push Press- 7 Minutes To A Heavy Single
D- Pendlay Row- 7 Minutes To A Heavy Single
E- For Time: 30 HSPU/30 C2B/30 Push Up/30 Ring Row/30 Calorie Row
Notes: For HSPU scale with ab mats, partial ROM, banded HSPU, Pike, Box/However you scale I don’t want to see you crashing on your head!!/For C2B scale with a pull up/Coaches, stagger the start to avoid bottlenecking on the Rower.
Post your scores to the Whiteboard.
Started off with yesterdays squats:
Squat 4 @ 130/150/170 3 @ 195 + 4/4 @ 195lbs
Warm up: 3 RNFT of: 5 Ring Dip/5 Strict Chin Up/5 D.B. Press (20×2)/10 Calorie Row – in 6 minuted I Completed 2RDS
Press : 85lbs
Push Press: 115lbs
Pendlay row: 100lbs
For Time: 30 HSPU/30 C2B/30 Push Up/30 Ring Row/30 Calorie Row – In 10 minuted I completed up 8 Ring Rows Rxed !!
But I finished the whole WOD after the clock shut off. New & Huge PR on the C2Bs
Sean, next time you pose for a picture that’s going to appear on the blog, can you please put some weight on the bar?
looking good, son
FYI, this is my first social media post of any kind in the history of the internet
seriously! Can you make the rest of us look weaker?
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Open Bar-
Snatch- wanted to test out my 1RM and I’m glad I did- 122# (7#PR). It’s not much for most chicks, but I’m pretty pumped to be out of the teens. It went up really easy and on 1 attempt, so definitely want to keep pushing for bigger numbers
Bench with Tam- heavy triple 125# (but honestly I wasn’t really even trying b/c I my head was in snatch PR land)
Marcos and I are doing a partner comp next month so I tested one of the workouts-
8 minute clock-
0-3:00min deadlift 95# 68 reps
3-6:00 min rest (b/c Marcos will be repping out deadlifts at this time)
6-8:00 min lateral bar burpees 36 reps
Next time I’ll try this at 135#
*it’s really amazing how shitty and tired you can feel after only 2 minutes of burpees!
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