WOD 11/5/13
6 Minutes of Shoulder/Wrist/Over Head/Thoracic Mobility
A- WU- 3 Minute Max Effort Double Unders + 2 Rounds of: 5 Strict Chin Up/7 Toes To Bar/9 Push Up/11 Air Squat -3 Minute Cap
B- Squat Jerk- 5 Minutes WU to 85% of 10/29 or 5 Minutes WU to 70% of Jerk 1RM + 3 EMOM for 8 Minutes at 70% or 85% of 10/29
C- Power Snatch- 3@60/3@65/3/3@70/3/3@75% or 1RM
D- 8 Minute AMRAP of: 5 Plate G2OH/10 Plate Squat (45/25lbs)/12 Burpee on to Plate
Warm Up – 3 min DUs = 174 + 2 rounds of: 5 Strict Chin Up/7 Toes To Bar/9 Push Up/11 Air Squat
Squat Jerk – 3 EMOM @ 55lbs
Power Snatch- 3 each @ 55/60/65/65/70
Bench – 10/10/10/10/10 @ 50%/ 55lbs
GHD Sit Ups/ Banded Hip Ext – 10/10/10/10/10 each
– WU- 3 Minute Max Effort Double Unders + 2 Rounds of: 5 Strict Chin Up/7 Toes To Bar/9 Push Up/11 Air Squat -2:50
B- Squat Jerk- 5 Minutes WU to 85% of 10/29 or 5 Minutes WU to 70% of Jerk 1RM + 3 EMOM for 8 Minutes at 70% or 85% of 10/29- orked at 155 across the board and it was very tiring
C- Power Snatch- 3@60/3@65/3/3@70/3/3@75% or 1Rm- 135
D- 8 Minute AMRAP of: 5 Plate G2OH/10 Plate Squat (45/25lbs)/12 Burpee on to Plate- 4 rounds.
I was sweating pretty good after this one .
GREAT 4pm class with Coach Tambot! This is a wonderful time!!! I hope others will join so this class will stay, hint hint wink wink athletes 🙂
3 min DU practice, I got 20, not consecutive but still a pr… I really appreciate the “jelly” ropes!
2 rounds of 5 chin up/7 toe 2 bar/9 push ups/ 11 squats.. I didn’t make the second round if t2b but everything ekse I was able to complete
Squat jerk WU 10@ 15 5@ 35 3@ 40 8 rounds of 3EMOM @ 45lbs
Power snatch practice, I got to 60lbs not so graceful but a lot of improvement… Pr for sure… Thank you Coach Tambot for being so explicit and patient with your instruction, you rock!
8 min amrap of 5 plate/g2o 12 plate burpees/10 plate squats @ 15lbs 3+5+12+5
A- WU- 3 Minute Max Effort Double Unders (144) + 2 Rounds of: 5 Strict Chin Up/7 Toes To Bar/9 Push Up/11 Air Squat -3 Minute Cap
B- Squat Jerk- 5 Minutes WU to 85% of 10/29 or 5 Minutes WU to 70% of Jerk 1RM + 3 EMOM for 8 Minutes at 70% or 85% of 10/29
4 rounds- 80#/4 rounds- 75#
C- Power Snatch- 3@60 (55#)/3@65 (60#)/3/3@75% (70#) or 1RM I forgot a whole percentage that’s why I finished so fast- oops
D- 8 Minute AMRAP of: 5 Plate G2OH/10 Plate Squat (45/25lbs)/12 Burpee on to Plate-
6 rounds Rx
You’ve been killing the wods.
Thanks Dariel- every now and again I like to get after it or just beat someone better 😉
A: 3min DU – 222 Unbroken (PR) / 250 total
then 2 Rds: 5 Strict Chin Up/7 TTB/9 Push Up/11 AS
B: Squat Jerk – these are still a real challenge for me due to shoulder mobility. Worked with the 45# bar to get my hands in as far as possible.
For the EMOM I did – 3@65/3@65/3@75/3@85/3@85/3@85/3@95/3@95
C: Power Snatch – 3@95 / 3@100 / 3@110 / 3@110 / 3@115 / 3@115
D: 8 Min AMRAP of: 5 Plate G2OH/10 Plate Squat (45lbs)/12 Burpee to Plate – 5 rds Rx
Congrats on the DUs
A) 3min DU – 94 Straight (PR) / 208 total
then 2 Rds: 5 Strict Chin Up/7 TTB/9 Push Up/11 AS
B) Squat Jerk – 8×3 EMOTM @ 75 – this really strains the shoulders, did not feel comfortable
C) Power Snatch – 3@75 / 3@95 / 3@95 / 3@1195 / 3@115 / 3@95 – also rough, I think tired shoulders
D) 8 Min AMRAP of: 5 Plate G2OH/12 Burpee to Plate/10 Plate Squat (45lbs) – 5+2
Dave, I think your shoulders were tired because you over did on the 1195# power snatch. Impressive though!
A) 3min DU – 141 kept getting around 35 straight- cant seem to hit 40
then 2 Rds: 5 Strict Chin Up/7 TTB/9 Push Up/11 AS
B) Squat Jerk – 8×3 EMOTM @ 85 – 125=1RM
I worked at 105, I feel comfortable with this movement, but its dramatically lower in weight than my split jerk.
C) Power Snatch – 155=1RM
3@95 – 3@100- 3/3@110- 3/3@115
D) 8 Min AMRAP of: 5 Plate G2OH/12 Burpee to Plate/10 Plate Squat (45lbs) – 5 RX