WOD 11/26/13
5 Minutes of Shoudler/Wrist/OH Mobility
A- WU- For Time: 10 Strict HSPU/200M Run/3 Wall Walk/200M Run/5 Walk Out Push Up/200M Run -6 Minute Cap
B- 1 Hang Power Clean + 3 Push Press- 12 Minutes To A Heavy Single
C- BTN Jerk (behind the neck)- 6 Minutes WU To 90% + 1/1/1 @90% + 1/1@93% of Best Jerk; 90 Seconds Rest Between Reps
D- D.B. Bench Press- 3 Rounds of Max Continuos Reps (HBD); 90 Seconds Rest Between Sets
E- For Time- 100 SuperMan/50 Tuck Up/50 SuperMan/25 Tuck Up + Immediately After Max Effort Plank
Crouching Caveman, Hidden Plates! Nice work sneaking those 15’s in there on the BTN Jerks, always a bonus to find out you were tossing around more than you thought!
a. kipped the hspu, subbed 250 row for run – 5:37
b. bar/115/135/155/160
c. 1/1/1 @ 185, then 1/1 @ 205, failed the 2nd
d. 23 @ 45, 12 @ 55, 16 @ 45
e. 5:55 + 1:15 plank
A: Warm up with subbed DU’s for run – 4:42
B: 95/135/155/165/175
C: 135/165/185/195/205/215/225 (PR)
Went a little off the reservation with the BNJ’s tonight. Should have done 3 reps at about 190 and 2 at 200 but they were feeling real good and I wanted to hit 225.
D: Superman / Tuck up – 7:40 then 1min plank.
You got more Cory. Your 225 was so Fresh, like butter baby!!
😀
Warm up – 10 HSPU (3ab mat)/1min DU/3 wall Walks/1min DU/5walk out push ups/1min DU.
1 power clean + 3 push press – 65/75/85/95
BTN jerk – 1/1/1 @ 85 1/1 @ 95
DB Bench – 21/20/13 @ 20lbs
A- WU- For Time: 10 Strict HSPU/200M Run/3 Wall Walk/200M Run/5 Walk Out Push Up/200M Run -6 Minute Cap
2 ab mats and subbed a 250m row – 6:33
B- 1 Hang Power Clean + 3 Push Press- 12 Minutes To A Heavy Single
35/55/65/70/75PR/80F/77PR
C- BTN Jerk (behind the neck)- 6 Minutes WU To 90% + 1/1/1 @90% + 1/1@93% of Best Jerk; 90 Seconds Rest Between Reps
Really not a fan of lifting things behind the neck – really terrifies me
35/45/55/65/70
1/1/1 @ 70
1/1/ @72
D- D.B. Bench Press- 3 Rounds of Max Continuos Reps (HBD); 90 Seconds Rest Between Sets
used 20lbs – 24/27/23
E- For Time- 100 SuperMan/50 Tuck Up/50 SuperMan/25 Tuck Up + Immediately After Max Effort Plank
4:33 and 1:16 plank
I hope every
A- WU- For Time: 10 Strict HSPU/200M Run/3 Wall Walk/200M Run/5 Walk Out Push Up/200M Run -6 Minute Cap
2 ab mats and subbed a 250m row – 6:33
B- 1 Hang Power Clean + 3 Push Press- 12 Minutes To A Heavy Single
35/55/65/70/75PR/80F/77PR
C- BTN Jerk (behind the neck)- 6 Minutes WU To 90% + 1/1/1 @90% + 1/1@93% of Best Jerk; 90 Seconds Rest Between Reps
Really not a fan of lifting things behind the neck – really terrifies me
35/45/55/65/70
1/1/1 @ 70
1/1/ @72
D- D.B. Bench Press- 3 Rounds of Max Continuos Reps (HBD); 90 Seconds Rest Between Sets
used 20lbs – 24/27/23
E- For Time- 100 SuperMan/50 Tuck Up/50 SuperMan/25 Tuck Up + Immediately After Max Effort Plank
4:33 and 1:16 plank
I hope everyone has a great Thanksgiving!
A) For Time: 10 HSPU (kip, 1 mat)/50 DU/3 Wall Walk/50 DU/5 Walk Out Push Up/50 DU – 5:10
B) 1 HPC + 3 Push Press – 45/95/115/135/145/155
C) BTN Jerk (behind the neck) – 3@45/95 1@135/155/175(f)/155×3
D) D.B. Bench – 3 Rounds of Max Continuous Reps – 28/23/18@45lbs
E) For Time- 100 SuperMan/50 Tuck Up/50 SuperMan/25 Tuck Up – 4:23
Max Effort Plank – 2:00
Extra Credit: 8 Muscle Up attempts, getting close
A) For Time: 10 HSPU (strict/1 mat)/250M Row /3 Wall Walk/250 M Row/5 Walk Out Push Up/250M Row– 5:24
B) 1 HPC + 3 Push Press – 45/65/95/135/145/155/165 (failed on 3rd press)/175 HPC only (felt gully, but wasn’t)
C) BTN Jerk (behind the neck) – 3@45/3@95 1@135/ 1@ 155
1/1/1 @ 155 1/1 @ 165
D) D.B. Bench – 3 Rounds of Max Continuous Reps – 14(45lbs)/17(35lbs)/8(35lbs)
E) For Time- 100 SuperMan/50 Tuck Up/50 SuperMan/25 Tuck Up – 7:28 w/ 1 min plank