WOD 11/7/13
8 Minutes of Shoulder/Wrist/Over Head Mobility
A- WU- 3 Rounds of: 1 Minute Max Reps Double Unders; 30 Seconds Rest/ 1 Minute Max Reps HSPU; 30 Seconds Rest
B- Behind The Neck Jerk- 6 Minutes WU to 85% of Jerk 1RM + 1 EMOM for 12 Minutes @ 85% of Best Jerk
C- Strict Wide Grip Pull Up (4-6″ Wider than normal grip)- 5/5/5/5/5/5/5; 30-45 Seconds Rest Between Sets
D- 21/15/9 RFT of: D.B. Hang Power Clean (45/25×2)/Ring Row
First WOD with Coach Bailey – another good addition to CF718.
A: WU: 3 Rounds of: 1 Minute Max Reps Double Unders; 30 Seconds Rest/ 1 Minute Max Reps HSPU; 198 DU’s, 33 HSPUs (many HSPU’s would probably be no-repped)
B: Behind The Neck Jerk: 6 Minutes WU to 85% of Jerk 1RM + 1 EMOM for 12 Minutes @ 85% of Best Jerk: Max 115#. 1 EMOM for 12 mins @ 100#.
C: Strict Wide Grip Pull Up (4-6″ Wider than normal grip)- 5/5/5/5/5/5/5; 30-45 Seconds Rest Between Sets: Yup, did this.
D: 21/15/9 RFT of: D.B. Hang Power Clean (45/25×2)/Ring Row: Capped out at 6 mins, had 9 DB Hang PC to go. 25#
A- WU- 3 Rounds of: 1 Minute Max Reps Double Unders; 30 Seconds Rest/ 1 Minute Max Reps HSPU; 30 Seconds Rest
1-65/15 2-67/17 3-53/11
B- Behind The Neck Jerk- 6 Minutes WU to 85% of Jerk 1RM + 1 EMOM for 12 Minutes @ 85% of Best Jerk- worked at 125#
C- Strict Wide Grip Pull Up (4-6″ Wider than normal grip)- 5/5/5/5/4/4/3; My reps became less and less as we went on 30-45 Seconds Rest Between Sets
D- 21/15/9 RFT of: D.B. Hang Power Clean (45/25×2)/Ring Row- 5:17 at 25# (tried my best to really Rx these ring rows)
By the way- we totes forgot to do 2 minutes of freeze dance! Next time!
LOL thanks Tina, at least someone noticed!!
I was so worried it was real…