WOD 10/8/13
6 Minutes of Back/Hip/Rack/Thoracic/Wrist Mobility
A- WU- 3 RFT of: 200M Run/10 PVC Wall Facing OH Squat/10 PVC Wall Facing Sots Press
B- HPC + Power Jerk- 12 Minutes To A Heavy Single + 3/3/3/3@80%; 90 Seconds Rest Between Sets
C- 8 Minute AMRAP of: 10 WallBall (20/14lb M.B.-10′ Target)/7 Ring Row/@ Top of EMOM: 5 USA K.B. Swing (2/1.5 Pood)
I was at CF Portsmouth in NH this morning.
Dynamic Warm Up
HBBS: 10@45/10@155/8@205/6@205 then 3/3/3 x 3 @ 230(75%). You get 0:10 rest between sets of 3 then 2 min rest before the next round of 3/3/3. We did that 3 times. I thought I was going to die. Thank god we have been in some serious squat cycles as of late.
Metcon: 3rds of 400m Run / 10 Burpees / 18 Box Jumps (24″) – 10:35
good work Cory, miss you in my classes this week.
Steve Came in though and I was very proud of him 🙂
A- WU- 3 RFT of: 200M Run/10 PVC Wall Facing OH Squat/10 PVC Wall Facing Sots Press – I think it was 6:02 or around there
B- HPC + Power Jerk- 12 Minutes To A Heavy Single + 3/3/3/3@80%; 90 Seconds Rest Between Sets – 45/75/95/105(PR)/110(F)/110(F)/110(PR) – worked at 80 lbs
C- 8 Minute AMRAP of: 10 WallBall (20/14lb M.B.-10′ Target)/7 Ring Row/@ Top of EMOM: 5 USA K.B. Swing (2/1.5 Pood) – 3 rounds + 10 Wallballs (14 lb Wall Ball and 35lb KB)
My shoulders are already hurtin’!
Warm UP – 3 RNFT of 10 wall facing OHS/ 10 wall Facing Sots Press
5 RNFT of 10 Bench press @ 65lbs/ 3 Strict Pull Ups
5 RNFT of 3 Strict Press @ 45lbs / 5 HSPU Strict – 2 then 3 Ab Mats
Tweeked my wrist so I called it there.
A- WU- 3 RFT of: 200M Run/10 PVC Wall Facing OH Squat/10 PVC Wall Facing Sots Press- 5 minutes
B- HPC + Power Jerk- 12 Minutes To A Heavy Single (135# PR for Power Jerk only) + 3/3/3/3@80%- 110#
C- 8 Minute AMRAP of: 10 WallBall (20/14lb M.B.-10′ Target)/7 Ring Row/@ Top of EMOM: 5 USA K.B. Swing (2/1.5 Pood) 7+3 @ 53#
1 mile recovery run- slow as F#@K!
WU- 4:10
Hpc+power jerk
Max effort 235
3/3/3/3@ 190
8 minute AMRAP
7 rounds plus 9 wb
A. Warm up 4:17
B. Max 185, reps at 150
C. 6rds rx, that 2 pood kettlebell is no joke, first time stepping up to it. Left me a sweaty hard breathing mess.