WOD 1/14/14
8 Minutes of OH/Thoracic/Shoulder/Wrist Mobility
A- WU- For Time: 25/20/15 Sit Up/D.B. Thruster (25/15×2) -6 Minute Cap
B- Push Press- 15 Minutes To A Heavy Double
C- HandStand Push Up- 7 Minutes of Practice (for those of you with excellent HSPU do a 7 Minute AMRAP)
D- Seated D.B. Press- 8/8/8/8 (HBD)
E- Renegade Row- 10/10/10/10 (HAP)
Went to Open Bar- Sean was my partner in crime. Nice to just be able to work on some lifts on my own time
Overhead Squat- 5@60% (65#)/60% (75#) 4@70% (90)/75% (95#)/85% (105#)
MU Practice- 4 failed attempts
Oly Squat- 5@60% (115#)/70% (135#)/80% (150)/80% (150) 3@85% (160)/85% (160#)
Reg WOD
A- WU- For Time: 25/20/15 Sit Up/D.B. Thruster (15×2) 4:00 Rx
B- Push Press- 15 Minutes To A Heavy Double- 120#
C- HandStand Push Up- 7 Minute AMRAP- 50 reps, my wrist wasn’t so great, so I took it easy
D- 10/10/10/10 jumping lunges
A- WU- For Time: 25/20/15 Sit Up/D.B. Thruster (25/15×2) – 4:51rx
B- Push Press- 15 Minutes To A Heavy Double
15/45/55/65/75/80
C- HandStand Push Up- 7 Minutes of Practice (for those of you with excellent HSPU do a 7 Minute AMRAP) — finally did one without any abmats!
D- Seated D.B. Press- 8/8/8/8 (HBD)
E- Renegade Row- 10/10/10/10 (HAP)
Did these alternating — 2rds at 15, 2rds at 20
A) 25/20/15 Sit Up/D.B. Thruster @ 25lbs – 4:11 I think
B) Push Press 2rep 1 45/95/115/135/155/165(1)
C) Hand Stand Push Up Practice – worked on 2 plates with an abmat between, definitely tougher than flat ground – maybe did 10 total
D/E) 4 rds 8 Seated D.B. Press @ 35 / 10 Renegade Row @ 55
Rough, my shoulders are tired.
Had to give it one more night. When I saw this work out had renegade rows I had to come! Hahahaa, I’m gonna think of 718 everytime I do one of those for the rest of my life!
It’s amazing the difference the mindset makes in going after a WOD. Just having the resolve to give it all makes a huge difference in results.
A. Warm up metcon in 4:14rx
B. Push Press 2 rep – bar/95/135/155/165×1/165×2
C. 35 HSPU, heavy shoulder WOD so I worked on the kip and experimented with distance from the wall and hand width/placement
D. DB Presses @ 35
E. Renegade Row 2 rounds @ 45, 2 @ 55, thanks Dave for the kick in the pants to gear up to the heavier bells
A little upset, I didn’t realize that was your last night Oak. But glad I saw you.
Let me know anytime you need an extra kick in the pants.
Me too, last class and we were neck and neck like always. Need that kick right now! Been up since 630 to take CPR AED Certification and I’m still going crossfit strong With a truck to pack in the am.
You’re welcome to visit Puerto Vallarta whenever you want Dave. That goes for anyone at 718! Looking forward to making some guest posts. Stay hipster.
@10AM
A- WU- PVC Snatch drills -6 Minutes
B- Power Snatch (from below the knees)- WU- 3@30kg + WS- 3/3@40/44kg + 3@48/56/60kg
C- Power Clean + Power Jerk- WS- 3/3@61/66kg + 3@71 + 3/3@76kg
D- Squat- 5/5@185lb + 5@200 + 4@215 + 3@230/245/265lb
E- Snatch Pull- 3/3@68/72kg
@4PM
A- WU- Alternating Tabata 4 Rounds each of: Burpee and Box Jump= 22 Burpee/36 Box Jump
B- Step Up- 8 each leg @ 25/35/45/55lb
C- Renegade Row- 8/8/8/8@55lb
D- Romanian Deadlift + Pendlay Row- 8 each X’s 4 Rounds @ 95/135/135/155lb
(Decided to use Kilos on Eleiko bars and Pounds on the Rogue bars!)