WOD 1/14/13 C
5 Minutes of Shoulder Mobility
A- WU- 1 Minute light Jump Rope/3 Minute Row @ 90% of RPE/NFT- 3 WallWalk/10 Seconds WallFacing Shoulder Taps/5 HSPU/30 Seconds hang in bottom of Skin The Cat
B- Bench Press- 15 Minutes to Establish A Heavy Single + 1 EMOM for 5 Minutes @ 90-95% of Above
C- 9 Minute AMRAP of: 3 Power Clean (135/95)/6 Lateral Bar Burpee/18 Double Unders
D- 5-10 Minutes of GOAT Work
5 Minutes of Shoulder Mobility
A- WU- 1 Minute light Jump Rope/3 Minute Row @ 90% of RPE 810m/NFT- 3 WallWalk/10 Seconds WallFacing Shoulder Taps/5 HSPU/30 Seconds hang in bottom of Skin The Cat
B- Bench Press- 15 Minutes to Establish A Heavy Single
135/185/225/255/ 270PR/275 f+ 1 EMOM for 5 Minutes @ 245 of Above
C- 9 Minute AMRAP of: 3 Power Clean (135/95)/6 Lateral Bar Burpee/18 Double Unders
9 ROUNDS + 1 PC Rx
Shot put to Fred who pr’d his bench by 50 something pounds @275.
Out*
Shit man. That is a dream of mine to bench that kind of weight. Good job D.
Thanks Cory. I’m working to get it up there.
WU- 1 Min jump rope=118 DU’s (100 in 47 seconds) + 3 Minute Row=803M + 3RNFT of: 3 WallWalk/10 sec shoulder taps/5 Strict HSPU (goat) + 30 Seconds at the bottom of skin the cat (german hang)
Bench- WU- 10@45/5@135/3@165 + WS- 1@185 /205/215F (got stuck with the bar on my chest and no spot:p/rolled weight down my body and it was very uncomfortable) lol
9 min amrap of: 3 power clean (135)/6 lateral bar burpee/18 double unders= 8+3+3 rx’d
(fun wod/was very sluggish today but no excuses I did my best:)
Iz!!! isn’t the first rule in benching is to have a spotter!!!!!!
Good thing is that your okay. We need to get you the spotter arms if your gonna be going in solo
have a spotter and keep the clips off so you can dump the bumpers man… a nice massage I guess.
Damn Babe.
Yes Marina that is rule #1 🙂
Yes Dariel those would be nice, I usually dont max out by myself but 205 felt so light and I was running out of time and I wanted to PR so…
Cahill I did not have clips I had steel 5lb plates on the ends that would not let the plates slide off the bar. So no choice but to roll over my body :p
Tambot I love u champ 😉
B- Bench Press- 15 Minutes to Establish A Heavy Single + 1 EMOM for 5 Minutes @ 90-95% of Above – 135/165/185/205 PR / 215 Fail Whale
C- 9 Minute AMRAP of: 3 Power Clean (135/95)/6 Lateral Bar Burpee/18 Double Unders – 7rds Rx’d. Dariel, you’re a beast.
Thanks Sico. You have me a number to aim for.
impressive, Sico – you made those bench’s look too easy..
6am WOD:
B: Bench Press: 15 Minutes to Establish A Heavy Single: 95/135/165/185(F)/185 + 1 EMOM for 5 Minutes @ 90-95% of Above: @165.
C: 9 Minute AMRAP of: 3 Power Clean (135/95)/6 Lateral Bar Burpee/18 Double Unders: 6 rounds at 115lbs.
Oly Class tonight
3min Row @ 80-90% – 830m (stayed at about 24-25 rpm)
2RNFT 10 ea – 45# Thrusters, HSPU, 18″ Box Jumps
Squat Clean Thrusters
Warm Up – 5 @ 45#, 3 @ 95
Work – 1@ 135/155/165/175(PR)/185(PR)
I guess I don’t have a bench mark for Squat Clean Thrusters but my regular Thruster PR was 170.
21/15/9 Bench Press @ 135 / Power Clean @ 135 – 11:10
I started failing on the bench sometime towards the 15’s and dropped to 115 for the last 6 reps. Worked with Slootsky and broke the rounds up by 7’s, 5’s and 3’s.
Tried working the ring dip goat but my triceps were so fried it was useless. Back at it tomorrow.
Warmup: 500m row + wall walks + 5 hspu
Bench press: 45/55/65/75/80/82PR (this is my least favorite move)
metcon: 6rounds RX
Oly WOD
Warm up – 3 min max cal row – 36 🙂 + 2RNFT of 10 Thrusters(45)/ 10 HSPU/ 10 Box jumps.
Max Thruster – 65/85/95/100F/100F/100!!/105F
Pendelay Row Max – 65/75/85/90FFF
21/15/9 of Power clean @55/ Bench @45 – My partner Marisa and I crushed it for a team time of 5:30. Fun one!!!!
Nice PRs Sico/Cory/ Dariel & Marina
Sico, Cory, Dariel, Fred and Marina congratulations on your success. Keep putting in that work, it’s paying off!
A- WU- As prescribed. RPE 692m… probably should have rowed harder.
B- Bench Press- 135/185/205/215/225/235/245F. 1 EMOM for 5 mins @205.
C- 9min AMRAP: 7 rounds + 3PC + 6 burpees + 5 DUs (as Rx)
Great working with you, Josh & Jeff.