WOD 1/11/13 C
5 Minutes Shoulder/Hip Mobility
A- WU- Row 3 Minutes @ 70-80% RPE/5 Kick Up to HandStand (5 second hold)/30 Seconds x 2 WallFacing HandStand Shoulder Taps/20 WallFacing Squats (arms overhead)
B- Hang Power Clean + Power Jerk- 12 Minutes to Establish A Heavy Single/1 EMOM for 7 Minutes @ 85% of Above
C- Karen= For Time- 150 Wall Ball (20/14); 3 Minute Rest + 2 RNFT of: 50 Super Man/30 V-Up (7 minute Cap/Virtuosity/Perfect Reps/No Slop!!!/Partition as needed)
D- 10 Minutes of GOAT Work
Another fun one-
A- WU 3 min row 742m
Shoulder taps 30 secx2 (I got 16 taps the second round…I discovered you have to them fast this way you don’t fall over..well I didn’t fall over). 20 wall squats
B- Hang Power Clean + Power Jerk- I failed at 115# and didn’t have enough time for second attempt. So I got to 105#. EMOM @95#
C- Karen- 150 wall balls (14#) 8:30. I was really trying to beat Marina and Vicky’s Leader board time, but that didn’t happen. Beast mode you two- love my strong ladies!
6am Endurance WOD:
The end of year holiday regression continues to be evident. I’m embarrassed posting my scores, but figure I should anyway so I can look back on this in 3-4 months and laugh.
A. 3min row @ 70% RPE, 3min row @ 80% RPE, 3min row @ 90% RPE (3min rest in between)
B. Karen = DNF/107 (10 min max). I used to crush these…..today Karen crushed me.
C. Hang Power Clean & Jerk: 10 min to heavy single: A little tired and sore, just worked on my form at 95lbs.
take it easy on yourself
3 rounds for calories – 3 minute row @70/80 and 90% 50- 52 54 Cal
karen – 9:05 rxed
hang clean and jerk: 135-155-165-175-185f/ 185 used a bit of a split clean if that makes any sense. I need to work on getting under the bar with the cleans.
I do the same thing when it gets heavy…in my case it is seriously ugly. 185 for a hang clean is serious beast, though.
A- 3 minute row- 802 meters
B- Hang Power Clean + Power Jerk- Worked up to 185. Attempted this lift three times. Final rep was my best lift. EMOM for 7 minutes @155
C- Karen- 150 wall balls (20)
Finished at 9:05. This was a PR for me by 12 seconds. Might be my least favorite workout!
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Warm up row and hand stand hold & taps.
Hang Power Clean & Power Jerk
WU- 45/95
Work – 135/155/165/175/185(f)/185(PR)
7 EMOM @ 155#
Karen – 7:45 (PR)
Saw a couple great Karen times – Alex @ 7:10 and Rachel @ 6:10!!! Real proud of my wife for PR’ing Karen at 10:15 when last year she couldn’t even complete it in 12min.