WOD 10/29/13
8 Minutes of Shoulder/Wrist/OH Mobility
A- WU- 3 Rounds of: 45 Seconds M.R. DU’s ; 30 Seconds Rest + 2 Rounds of: 10 each PVC Snatch Press/OHS/Sots Press/Snatch Balance
B- Sots Press- 7 Minutes To A Heavy Triple
C- Snatch Balance- 7 Minutes To A Heavy Single
D- Squat Jerk- 7 Minutes To A Heavy Double
E- 7 Minute AMRAP of: 10 Push Press (115/75)/15 USA K.B. Swing (24/16kg)
A- WU- 3 Rounds of: 45 Seconds M.R. DU’s ; 30 Seconds Rest + 2 Rounds of: 10 each PVC Snatch Press/OHS/Sots Press/Snatch Balance- 115 DU’s
B- Sots Press- 7 Minutes To A Heavy Triple- 95 or 115 can’t recall
C- Snatch Balance- 7 Minutes To A Heavy Single- 135
D- Squat Jerk- 7 Minutes To A Heavy Double-155
E- 7 Minute AMRAP of: 10 Push Press (115/75)/15 USA K.B. Swing (24/16kg) 4 rounds
I liked this workout, a few uncomfortable moves that took me out of my comfort zone mixed in with some familiar ones. It’s nice to be back in the swing of 6am
A- WU- 3 Rounds of: 45 Seconds M.R. DU’s- 172
B- Sots Press- 7 Minutes To A Heavy Triple- 55@3/65@2
C- Snatch Balance- 7 Minutes To A Heavy Single- 100@2
D- Squat Jerk- 7 Minutes To A Heavy Double- 85@2
E- 7 Minute AMRAP of: 10 Push Press (115/75)/15 USA K.B. Swing (24/16kg)- 5 rounds+5 Rx
Got my squats in for this week also b.c couldn’t make Monday or Wed this week- sad. Glad I could get this in, definitely felt better than last week but still tough!
Oly Squat- 8@65% (120#)/70% (130#) 6@80% (145#)/6@85% (only did 150# by mistake, should have been 155#)
Front Squat- 5@70%(115#)/75% (125#)/80% (130#)/82% (135#)
. Yes, putting your feet under soehting like a sofa, or a door, does help restrain the feet, but also takes some pressure of the abs. i can do around 100 sit ups without the sofa, yet i could do i think it was about 145 or something in that range with hte sofa, cuz u found you are using your feer/legs to pull you up, adn not the muscles
A: WU: 3 Rounds of: 45 Seconds M.R. DU’s ; 30 Seconds Rest: 125 I think
B/C/D: Nothing worth recording here…
E: 7 Minute AMRAP of: 10 Push Press (115/75)/15 USA K.B. Swing (24/16kg): 3 rounds @ 95 lbs/24kg
A- WU- 3 Rounds of: 45 Seconds M.R. DU’s ; 30 Seconds Rest + 2 Rounds of: 10 each PVC Snatch Press/OHS/Sots Press/Snatch Balance
DU=116 total
B- Sots Press- 7 Minutes To A Heavy Triple
15/25/35/45/55/65/75 PR
C- Snatch Balance- 7 Minutes To A Heavy Single
45/65/85/115/125 PR
D- Squat Jerk- 7 Minutes To A Heavy Double
45/65/85/115/125 PR
E- 7 Minute AMRAP of: 10 Push Press (115/75)/15 USA K.B. Swing (24/16kg)
3 Rounds RX @ 6:30, shoulders “said no” to round 4
A: 3 x :45 sec DU – 237 total (83/82/72) one trip up in rd 3.
B: Sots press x 3 – 15/25/35/45/55
Suck at these sooo bad!
C: Snatch Balance – 45/65/85/95/115
Was probably hitting 3-4 reps at each weight cause, yeah, I suck at this too.
D: Squat Jerk – 45
I never went up in weight as my mobility on these is very weak. Was able to go from hands outside second grip mark to inside by the end and hit depth. Small victories I guess?
E: 7 min AMRAP – 10 Push Press @ 115 / 15 KBS @ 24kg – 3rds + 10 + 12 (finished last 3 reps tho)
A) 3rds 45sec DU’s – 190
B) Sots Press – 3RM 15/45/65/75/85(f-ish)
C) Snatch Balance – 1RM – 45/75/85/95/95/105/75
D) Squat Jerk – 2RM — 45/65/75/85/95
E) 7Min AMRAP – 10 Push Press @ / 15 KBS @ 24kg – 4rds+3
My head was in the clouds tonight, all of these lift weights could be wrong. I could barely count my rounds on the AMRAP.
yeah… Push Press @ 115 – like I said…
Popped in for 8pm. Fun class D, nice sharing the bar with Jen and Tyrone.
Warm up – 244 DU, first round unbroken.
Sots press – 3/3/3/3 35/40/45/50
Snatch balance – 1/1/1/1 – 75/85/95/105
Squat jerk – 2/2/2/2 @ 35lbs
7 min Amrap – 3+10+5 @ 65
Thanks for all your support guys. That article was wack.
No rep to the Brooklyn paper
Totally biased reporting that read like a tabloid smear campaign.
Better late than never…
A. 91 DU
B. Sots max @ 75
C. Snatch balance max @ 75
D. Squat jerk max @ 75
Sense a pattern? New movements, went light and for form.
E. 3rds +10 rx