WOD 10/22/13
8 Minutes of Shoulder/Wrist/Pec/Lat/OH Mobility
A- WU- 5 Minute AMRAP of: 20 Double Unders/10 Burpees
B- Split Jerk- 5 Minutes WU to 75% + 3 EMOM for 6 Minutes
C- Bench Press- 12 Minutes To A Heavy Triple
D- For Time: 400M Run/10 Shoulder To OverHead (BW/.75BW)/Row 250M/Run 400M/5 Sh2OH (BW/.75BW)/250M Row
atta boy Mark
That’s a good lookin dude. I just ordered this. https://abcarverpro.com/
Hope that works out for ya!
Really Matt, you just could have asked Santa to bring you one. Lol
A: WU: 5 Minute AMRAP of: 20 Double Unders/10 Burpees: 4 rounds
B: Split Jerk: 5 Minutes WU to 75% + 3 EMOM for 6 Minutes: 115#
C: Bench Press: 12 Minutes To A Heavy Triple: 95/115/135/145/165F
D: For Time: 400M Run/10 Shoulder To OverHead (BW/.75BW)/Row 250M/Run 400M/5 Sh2OH (BW/.75BW)/250M Row: 9:16 @ 135# (jerks)
Welcome back Cahill
Good to be back
A: WU: 5 Minute AMRAP of: 20 Double Unders/10 Burpees: 3 rounds
B: Split Jerk: 5 Minutes WU to 75% + 3 EMOM for 6 Minutes: 165#
C: Bench Press: 12 Minutes To A Heavy Triple: 135/155/185/205 f after 2nd / 195
D: For Time: 400M Run/10 Shoulder To OverHead (BW/.75BW)/Row 250M/Run 400M/5 Sh2OH (BW/.75BW)/250M Row: 9:14 @ 155# push press
A: WU: 5 Minute AMRAP of: 20 Double Unders/10 Burpees: 5 rds + 20 + 5
B: Split Jerk: 5 Minutes WU to 75% + 3 EMOM for 6 Minutes: 160# (rd 5 could only do 1)
C: Bench Press: 12 Minutes To A Heavy Triple: 135/155/175/185/195×2 with a little bump on #3
D: For Time: 400M Run/10 Shoulder To OverHead (BW/.75BW)/Row 250M/Run 400M/5 Sh2OH (BW/.75BW)/250M Row: 9:11 @ 155#
My WOD was a little half assed. In feeling lots of pain in my hips and elbows.
Power Snatch – 3/3 @ 55lbs 3/3 @ 60lbs 3/3 @ 65lbs
Oly Squat – 8 @ 115lbs/ 8 @ 125lbs / 6 @ 145/ 6 @ 155lbs
Really wish I didn’t miss yesterday. 🙁
WU 7 rounds
Jerks @195
Bench 3@245/2@255 pr
Metcon 9:00 @180lbs Rx
A) 5min AMRAP 20 DU / 10 Burpees – 5+20+9
B) Split Jerk 3 @ 45/95/115/125 6×3 EMOTM @ 125
C) Bench 3RM – 135/165/175/185
D) 400M / 10 Shoulder to OH / 250M Row / 400M / 5 Shoulder to OH / 250M Row – 7:22 @ 125 – I should have done at least 135 here
yeah you should have 🙂
late post
A- WU- 5 Minute AMRAP of: 20 Double Unders/10 Burpees- 5 rounds+15
B- Split Jerk- 5 Minutes WU to 75% + 3 EMOM for 6 Minutes- worked at 105#
C- Bench Press- 12 Minutes To A Heavy Triple- 115#
D- For Time: 400M Run/10 Shoulder To OverHead (BW/.75BW)/Row 250M/Run 400M/5 Sh2OH (BW/.75BW)/250M Row- 9:03 at 105# Rx
finally taking a rest day!
8 Minutes of Shoulder/Wrist/Pec/Lat/OH Mobility
A- WU- 5 Minute AMRAP of: 20 Double Unders/10 Burpees- Not RX’in, but did do 3 rounds with sets of 10 DU.
B- Split Jerk- 5 Minutes WU to 75% + 3 EMOM for 6 Minutes- Warmed up to @145
C- Bench Press- 12 Minutes To A Heavy Triple- Heavy Set @185
D- For Time: 400M Run/10 Shoulder To OverHead (BW/.75BW)/Row 250M/Run 400M/5 Sh2OH (BW/.75BW)/250M Row- Finished in 7:57 @135 Overhead