WOD 10/3/13
5 Minutes of Ankle/Calf/Delt/OverHead Mobility
A- WU- 200M Run @ 70-90% RPE + 3 Rounds Each of: Partner Banded Sprints + 3 Rounds of: 30/30 Jingle Jangles -8 Minute Cap
B- Depth Drop- 3/3/3 (24/20″) + Depth Jump- 2/2/2/2/2 (30/24″-Max Height) + Rebounding Depth Jump- 1/1/1/1/1/1/1/1/1/1 (30-30/24-24″); 30-45 Seconds Rest Between All Sets -10 Minute Cap
C- Axle Press- 12 Minutes To A Heavy Set of 5 Reps
D- D.B. Bench Press- 20/20/20 (HBD) -6 Minute Cap
E- 8 Minute AMRAP of: 5 Each D.B. Renegade Row/4 D.B. Push Press/3 Each D.B. Snatch/2 D.B. Hang Power Clean/1 Squat Clean Thruster (HBD)
WU- 200M Run+ 2 Rounds Each of: Partner Banded Sprints + 2 Rounds of: 30/30 Jingle Jangles
Depth Drop- 3/3 20″ + Depth Jump- 2/2/2 24″ + Rebounding Depth Jump- 1/1/ 24-24″; 30-45 Seconds Rest Between All Sets -10 Minute Cap
Axle Press – 5/5/5/5 25/45/55/60
D.B. Bench Press- 20/20 @ 20lbs
8 Minute AMRAP of: 5 Each D.B. Renegade Row/4 D.B. Push Press/3 Each D.B. Snatch/2 D.B. Hang Power Clean/1 Squat Clean Thruster @ 25lbs each = 4+5+4 🙂
C- Axle Press- 12 Minutes To A Heavy Set of 5 Reps
45/65/85/95F
Realized strategy is way more important when maxing on higher reps bc each attempt fatigues you for later attempts. I probably could have got that 95 if I hadn’t just done 5×85.
D- D.B. Bench Press- 20/20/20 (HBD) -6 Minute Cap
20×25 / 20×35 / ran out of time
E- 8 Minute AMRAP of: 5 Each D.B. Renegade Row/4 D.B. Push Press/3 Each D.B. Snatch/2 D.B. Hang Power Clean/1 Squat Clean Thruster (HBD)
6 rounds even @25#
Next time i’ll try leveling up the weight, i’ve been stuck at 25# on these DB complexes for a long time.
A) 200m run – :37 / 2x banded sprint / 2x 30/30 jingle jangle – 18 ea
B) Depth Jumps – 6 @ 24/24 & 10 @ 30/30
C) Axel Press 5rm 15/65/85/95/100(f)
D) 3×20 DB bench – 35/45/45 no drops
E) 8min DB AMRAP @ 35lbs – 5 renegade row / 4 push press / 3 snatch / 2 HPC / 1 hang clean thruster – 7rds+5+4+3
Next time heavier. It’s my absolute shoulder strength that holds me back.