WOD 11/19/12 c

5-8 Minutes of Calve/ Back/ Shoulder/ Hip Mobility

For Time- 200 Double Unders (9 Minute Cap)

Power Clean & Power Jerk– 20 Minute to Establish a 3 Rep Max (start at 50% and increase each attempt in 5-10lb increments/Touch & Go Reps/90 Seconds between attempts)

12 Minute AMRAP of: 21 Sit Up/15 K.B. Swing (HAP)/9 Box Jump Over

16 replies

dariel31 says:
11/19/2012 at 8:28 AM

5-8 MINUTES OF CALVE/ BACK/ SHOULDER/ HIP MOBILITY
FOR TIME- 200 DOUBLE UNDERS (9 MINUTE CAP)
3:48
POWER CLEAN & POWER JERK- 20 MINUTE TO ESTABLISH A 3 REP MAX (START AT 50% AND INCREASE EACH ATTEMPT IN 5-10LB INCREMENTS/TOUCH & GO REPS/90 SECONDS BETWEEN ATTEMPTS)
3RM C&J 115/125/135/145/155/165/175/185/195
This felt really good. I wanted to see what 205 and 215 feel like
12 MINUTE AMRAP OF: 21 SIT UP/15 K.B. SWING (24kg)/9 BOX JUMP OVER (24″ box)
7 rounds
Reply
- Head Coach says:
  11/19/2012 at 10:39 AM
  
  Nice job on the amrap Dariel! Tuff little triplet, even at the lighter weight and shorter box 🙂
  Reply
  - dariel31 says:
    11/19/2012 at 11:32 AM
    
    Thanks coach. It was a hard one but I just had to keep pushing. The kb swings would’ve been beast at 32kg.
    Reply
dariel31 says:
11/19/2012 at 8:28 AM

5-8 MINUTES OF CALVE/ BACK/ SHOULDER/ HIP MOBILITY
FOR TIME- 200 DOUBLE UNDERS (9 MINUTE CAP)
3:48
POWER CLEAN & POWER JERK- 20 MINUTE TO ESTABLISH A 3 REP MAX (START AT 50% AND INCREASE EACH ATTEMPT IN 5-10LB INCREMENTS/TOUCH & GO REPS/90 SECONDS BETWEEN ATTEMPTS)
3RM C&J 115/125/135/145/155/165/175/185/195
This felt really good. I wanted to see what 205 and 215 feel like
12 MINUTE AMRAP OF: 21 SIT UP/15 K.B. SWING (24kg)/9 BOX JUMP OVER (24″ box)
7 rounds
Reply
Head Coach says:
11/19/2012 at 10:38 AM

For Time- 200 Double Unders=1:48 (100 in 42 sec/108 U.B.)
Power Clean+Power Jerk- WU- 3@45/96 WS- 3×7@145 (70%)
12 Min amrap of: 21 Sit Up/15 KBS 16kg/9 box jump over (20″)=6+21/15/3
Reply
Head Coach says:
11/19/2012 at 10:39 AM

Thanks Travis 2.0 for the push.
Reply
CT says:
11/19/2012 at 11:03 AM

For Time: 200 Double Unders (9 Minute Cap): 3:53

Power Clean & Power Jerk- 20 Minute to Establish a 3 Rep Max: 75/95/115/125/130

12 Minute AMRAP of: 21 Sit Up/15 K.B. Swing (HAP)/9 Box Jump Over: 5 rounds and 13 situps.
Reply
- Coach TamBot says:
  11/19/2012 at 10:41 PM
  
  Pretty good with the DU numbers lately. Nice work
  Reply
Rory M says:
11/19/2012 at 2:40 PM

After a week of traveling it’s good to be back

200 Double Unders- 2:44

Power Clean and Power Jerk- 95 / 115 / 135 / 155×1 F / 145×2 F / 135×3
Wasn’t my best today, even with my sweet new oly shoes.

12 Minute AMRAP of: 21 Sit Up/15 K.B. Swing (20kg)/9 Box Jump Over (24″) – 5 Rounds + 21 + 15 + 1

Tomorrow I will be better than yesterday!
Reply
- Head Coach says:
  11/19/2012 at 9:33 PM
  
  Lol 🙂 Good one Rory! Welcome back homie, we missed u. And Corey too!
  PS- Happy Birthday Nicole 🙂
  Reply
  - Nikki says:
    11/20/2012 at 8:41 PM
    
    Thank you 🙂
    Reply
cahill says:
11/19/2012 at 3:16 PM

200 Doubles 8:40 doggy doo
Power clean and jerk X3 – 95/135/145/155/165/175
12 minute amrap 21 sit ups/15/KB swings @24KG/ 9 box jump overs 5 rounds 14 sit ups
Reply
Cory says:
11/19/2012 at 7:55 PM

So I haven’t really posted in some time with being injured and the slow climb back to my new normal. It has been a very long road but every day I am seeing improvement and in some areas growth from previous bests.

A few notable accomplishments in the last month on the PR front:
Front Squat – 255#
LB Back Squat – 315#
Hang Clean – 225#
Jerk – 185#

Today’s WOD –
C&J x 3: 95/125/135/145/145/155/165
12min AMRAP – 6rds + 7
Reply
- dariel31 says:
  11/19/2012 at 7:58 PM
  
  Those are impressive Cory. I can’t wait to see you at 100%
  Reply
  - Head Coach says:
    11/19/2012 at 9:34 PM
    
    Word! Corey is the original CF718 Fire Breather!
    Reply
- Coach TamBot says:
  11/19/2012 at 10:43 PM
  
  You got to do the total again.
  Reply