WOD 11/14/12

8 Minutes of Ankle/ Calve/ Hip/ Back/ Shoulder Mobility

WU- 6 Minute AMRAP of: 21 Double Unders/15 Air Squat/9 HRPU

Behind The Head Jerk– 2/2/2/2 @ 80% + 1/1 @ 90% or 1/1 (based on 11/7/12/if not use % your best Jerk/15-18 Minute Cap)

12 Minute AMRAP of: 8 Ring Push Up/12 Pull Up/16 Pistols Alternating (8 each)

13 replies

Anonymous says:
11/14/2012 at 8:15 AM

8 MINUTES OF ANKLE/ CALVE/ HIP/ BACK/ SHOULDER MOBILITY
WU- 6 MINUTE AMRAP OF: 21 DOUBLE UNDERS/15 AIR SQUAT/9 HRPU
7 rounds
BEHIND THE HEAD JERK- 2/2/2/2 @ 185 + 1/1 @ 195
12 MINUTE AMRAP OF: 8 RING PUSH UP/12 PULL UP/16 PISTOLS ALTERNATING (8 EACH)
7 ROUNDS+8 push ups+12 pull ups+11 pistols
Reply
- Head Coach says:
  11/14/2012 at 12:34 PM
  
  Nice Job Dariel! 🙂
  Reply
  - Dariel31 says:
    11/14/2012 at 3:15 PM
    
    Thanks coach. Pistols felt better. Pull ups got a lot better with that small fix in technique.
    Reply
Anonymous says:
11/14/2012 at 8:15 AM

8 MINUTES OF ANKLE/ CALVE/ HIP/ BACK/ SHOULDER MOBILITY
WU- 6 MINUTE AMRAP OF: 21 DOUBLE UNDERS/15 AIR SQUAT/9 HRPU
7 rounds
BEHIND THE HEAD JERK- 2/2/2/2 @ 185 + 1/1 @ 195
12 MINUTE AMRAP OF: 8 RING PUSH UP/12 PULL UP/16 PISTOLS ALTERNATING (8 EACH)
7 ROUNDS+8 push ups+12 pull ups+11 pistols
Reply
Head Coach says:
11/14/2012 at 12:34 PM

6 Min AMRAP of: 21 Double Unders/15 Air Squats/9 HRPU=6 Rounds + 2 DU’s
Press- 10/10/10 @ 70lbs (50% 1rm)
Behind The Head Jerk- 3/3/3/3/3/3 @ 145 (70% 1rm)
Bent Row- 15×6 rounds @ 45 lbs
Reply
- Dariel31 says:
  11/14/2012 at 3:16 PM
  
  Nice score on your WU. It’s good to see you blogging once again.
  Reply
  - Head Coach says:
    11/15/2012 at 9:52 AM
    
    I promise to blog more now that I’m training again 🙂
    Reply
Head Coach says:
11/14/2012 at 12:37 PM

Great picture of Kevin going over head. Congrats brother you finally made it 🙂
Reply
- It's Allgood says:
  11/14/2012 at 1:14 PM
  
  Thanks Coach! Next I need to work on the crazy faces, and maybe get a little more weight on the bar while I’m at it!
  Reply
- It's Allgood says:
  11/14/2012 at 4:00 PM
  
  Thanks coach!
  Reply
  - Head Coach says:
    11/15/2012 at 9:53 AM
    
    Your welcome and yes facial control during max efforts is 1 of the 9 general xfit skills!! Lol
    Reply
cahill says:
11/14/2012 at 4:27 PM

Strength technique class.
1 minute technique row/ 500 m row- 1:38 first time sub 1:40 on 500m
3x 10 reps of bench press at 50% 1 rep max- we worked at 135 so more like 65% coach sorry
zercher squat with 95# atlas stone, 2 rounds of 10 then 1 round at 120#
9 rounds of 3 C2B pull up EMOTM
6 minute amrap 3 HSPU and 30″ box jump – 8 rounds
Reply
- Head Coach says:
  11/15/2012 at 9:54 AM
  
  I’m watching u Cahill!!!
  Reply