WOD 11/19/13
8 Minutes of Shoulder/Wrsit/OH Mobility
A- WU- 5 Minute AMRAP of: 20 Double Unders/10 PVC OHS/10 PVC Sots Press/10 PVC Hang Power Snatch
B- Squat Jerk- 12 Minutes To A Heavy Triple
C- Push Press- 3/3/3/3 @70% of Best Jerk; 90 Seconds Rest Between Sets
D- 4 Rounds of 3 Reps Each: 1Power Clean + 1 Hang Power Clean + 1 Jerk + 1 Squat + 1 BTN Jerk=1 Rep (HAP)
Can’t wait to do this WOD. Sexy time.
This WOD is my jam!
This just hit my inbox – open registration for Spartan Sprint at Citi Field on April 12, 2014 starts on Thursday. It’s an individual event, vs. the clock for overall rank.
Anybody interested?
I’ve never done a Spartan but I know Iz did the longer version this year.
A. 2 rounds + 20 + some good ol’ time killing chit chat
B. baby bar/bar/65/85/95/100 benefitted most from an accurate, aggressive drop to the bottom, got legit deep reps this time with bigger (for this lift) weight.
C. 135 all reps
D. fresh complex! 95/115/125/135
Nice work Oak
A: WU-:5 Minute AMRAP of: 20 Double Unders/10 PVC OHS/10 PVC Sots Press/10 PVC Hang Power Snatch: 2 rounds
B: Squat Jerk: Heavy Triple: Got to 115 I think
C: Push Press: 3/3/3/3 @70% of Best Jerk: 3@ 95, 3/3/3@115
D: 4 Rounds of 3 Reps Each: 1Power Clean + 1 Hang Power Clean + 1 Jerk + 1 Squat + 1 BTN Jerk=1 Rep (HAP): 75#, would’ve been a lot more if not for BTN Jerks.
A- WU- 5 Minute AMRAP of: 20 Double Unders/10 PVC OHS/10 PVC Sots Press/10 PVC Hang Power Snatch 3+20+10+10+2
B- Squat Jerk- 12 Minutes To A Heavy Triple 65/75/80/85#
C- Push Press- 3/3/3/3 @70% of Best Jerk; 90 Seconds Rest Between Sets- 100#
D- 4 Rounds of 3 Reps Each: 1Power Clean + 1 Hang Power Clean + 1 Jerk + 1 Squat + 1 BTN Jerk=1 Rep (HAP) 75#/90/105?120# Good stuff
Cash out Bonus- 2K Row 9:07 (slow bc Tammy came and talked to me)
A- 5 Min AMRAP: 20 DU/10 PVC OHS/10 PVC Sots/10 PVC HPS – 3+20+10+7
B- Squat Jerk- 12 Min To A Heavy Triple – 15/45/65/75/85/95
C- Push Press- 3/3/3/3 – 135#
D- 4 Rds of 3 Reps Ea: 1 PCln + 1 HPCln + 1 Jerk + 1 Sqt + 1 BTN Jerk – 95/125/145/165
Really nice watching you bang that complex out. Well done sir.
Thanks buddy. Appreciate it.
Very Very Upset, i could hit this wod today.. Might have to double it up Mañana
Good work at 4 & 5pm today.
Fun WOD! Felt good to be back at home. Still my favorite box by far 🙂
A- 5 Min AMRAP: 20 DU/10 PVC OHS/10 PVC Sots/10 PVC HPS – 4+10
B- Squat Jerk- 12 Min To A Heavy Triple – 15/45/75/95/115
C- Push Press- 3/3/3/3 @ 135#
D- 4 Rounds of 3 Reps Each: 1Power Clean + 1 Hang Power Clean + 1 Jerk + 1 Squat + 1 BTN Jerk=1 Rep – 95/115/135/155
Nice work MR.T. I was gonna WOD with the 5pm but changed my kind when you walked in.
8 Minutes of Shoulder/Wrsit/OH Mobility
A- WU- 5 Minute AMRAP of: 20 Double Unders/10 PVC OHS/10 PVC Sots Press/10 PVC Hang Power Snatch
5 rounds rx
B- Squat Jerk- 12 Minutes To A Heavy Triple
Worked up to 85lbs. Hands jested going wider to allow for the OHS catch. Decided to stop there because I lack the mobility to properly execute this lift.
C- Push Press- 3/3/3/3 @70% of Best Jerk; 90 Seconds Rest Between Sets
Worked at 185
D- 4 Rounds of 3 Reps Each: 1Power Clean + 1 Hang Power Clean + 1 Jerk + 1 Squat + 1 BTN Jerk=1 Rep (HAP)
135/155/175/195
A) 5Min AMRAP – 20 DU/10 PVC OHS/10 PVC Sots/10 PVC Hang Power Snatch – 4+20+10+7 (this was a strange AMRAP)
B) Squat Jerk – Heavy Triple – 45/75/85/95
C) Push Press – 4×3 @70% of Best Jerk – @ 135
D) 4×3 – 1PWC + 1 HPC + 1 Jerk + 1 Squat + 1 BTN Jerk – 95/115/135/145
Bonus: HSPU practice, I’m going to do at least 10 a day until I can do 10 off the floor