WOD 11/12/13
6 Minutes of Wrist/Shoulder/Thoracic/OH Mobility
A- WU- 5 Minute AMRAP of: 3 Wall Walk/4 Forward Rolls/5 Pseudo Planche Push Ups
B- Bench Press- 8 Minutes WU To A Heavy Single + 3 Rounds of: 1 Minute Max Reps @ 70%; 90 Seconds Rest Between Efforts
C- Seated D.B. or K.B. Press- 5/5/5/5/5 Max Effort
D- Pendlay Row- 5/5/5/5/5 @ 80% or Snatch 1RM
*E- 7 Minute AMRAP of: 5 each Renegade Row (45/25×2)/5 D.B. Push Press (45/25×2)/5 Strict Chin Up/2 HSPU (on D.B. if possible)
*= If Time Permist
Question- I’ve noticed that box jumps have been seriously lacking in metcons for the last couple months..any chance on incorporating these into some metcons? I think I’ve forgotten how to do them
You should have been there for the kneeling jumps last night. So much fun
A: WU: 5 Minute AMRAP of: 3 Wall Walk/4 Forward Rolls/5 Pseudo Planche Push Ups: 3 rds + 3 WallWalks, 2 Forward Rolls
B: Bench Press: 8 Minutes WU To A Heavy Single + 3 Rounds of: 1 Minute Max Reps @ 70%; 90 Seconds Rest Between Efforts: 175# heavy single, 20 reps total @ 130
C: Seated D.B. Press: 5/5/5/5/5 Max Effort: 5 x 25/35/35/25/25
E: 7 Minute AMRAP of: 5 each Renegade Row (45/25×2)/5 D.B. Push Press (45/25×2)/2 Strict Chin Up/2 HSPU (on D.B. if possible): 4 rounds @ 25#
A: WU: 5 Minute AMRAP of: 3 Wall Walk/4 Forward Rolls/5 Pseudo Planche Push Ups: 3 rds + 3 WallWalks + 3 Forward Rolls
B: Bench Press: 8 Minutes WU To A Heavy Single + 3 Rounds of: 1 Minute Max Reps @ 70%; 90 Seconds Rest Between Efforts: 210 (PR) heavy single – 32 reps @ 150lbs.
C: Seated D.B. Press: 5/5/5/5/5 Max Effort: 5 x 25/35/35/35/35
E: 7 Minute AMRAP of: 5 each Renegade Row (45/25×2)/5 D.B. Push Press (45/25×2)/2 Strict Chin Up/2 HSPU (on D.B. if possible): 2 rounds + 5 renegade rows + 5 DB Push Press (25) before having to leave for work.
B- Bench Press- 8 Minutes WU To A Heavy Single 95/105/115/125/130 (F)/135 (F)+ 3 Rounds of: 1 Minute Max Reps @ 70%; worked at 90# for 40 reps
C- Seated D.B. or K.B. Press- 5/5/5/5/5 Max Effort 25# got 1 WHOLE REP at 35#
D- Pendlay Row- 5/5/5/5/5 @ 80% or Snatch 1RM- 72#
*E- 7 Minute AMRAP of: 5 each Renegade Row (45/25×2)/5 D.B. Push Press (45/25×2)/5 Strict Chin Up/2 HSPU (on D.B. if possible) 6 rounds+5 @25#
25 min WOD
Warm up 3 min jump rope
Press 10/5/3/2/2/2/2/1 – 45/55/60/65/70/75/80
Bench 1/1/1/1 – 65/85/95/105
A- WU- 5 Minute AMRAP of: 3 Wall Walk/4 Forward Rolls/5 Pseudo Planche Push Ups
— We did 3 minutes: 3 rounds.
B- Bench Press- 8 Minutes WU To A Heavy Single + 3 Rounds of: 1 Minute Max Reps @ 70%; 90 Seconds Rest Between Efforts– 45/65/70/75/80PR/85F then worked at 55#
C- Seated D.B. or K.B. Press- 5/5/5/5/5 Max Effort- 10/15/20
D- Pendlay Row- 5/5/5/5/5 @ 80% or Snatch 1RM — worked at 55
*E- 7 Minute AMRAP of: 5 each Renegade Row (45/25×2)/5 D.B. Push Press (45/25×2)/5 Strict Chin Up/2 HSPU (on D.B. if possible) — 4+10+3 Shoulders are going to feel great tomorrow :/
Got a little lazy with the record keeping & blogging…
A. 3 rounds + 3 rolls
B. 205 single / 145 reps – 18/9/8
C. 20/25/35
D. 115 reps
E. 5 rds + all rows + all push presses – hspu slowed me up…super taxed shoulders
A) 2rds of: 3 Wall Walk/3 Forward Rolls/5 Pseudo Planche Push Ups
B) Bench – 1RM – 135 / 165 / 185 / 195 / 205 (pr) / 215 (pr) – and I had gas in the tank, super happy about this
3x1Min Max Reps @ 145 – 16 / 12 / 9
C) Seated D.B. or K.B. Press – 5@20 / 5@25 / 5@35 (kb) / 3@44(kb)
D) Pendlay Row – 5×5 @ 115
E) 7Min AMRAP – 5 each Renegade Row @ 45 / 5 DB Push Press / 2 Strict Chin Up / 2 HSPU
5rds+5+5+2+1 (HSPU still need a lot of work, but getting better)