WOD 12/10/13
7 Minutes of Shoulder/Hip/Wrist/Ankle/OH/Thoracic Mobility
A- WU-500M Row @ 80-90% RPE + PVC Burgener Warm Up + Skill Transfer Exercise -6 Minute Cap
B- Press- 7 Minuters To Heavy Single
C- Push Press- 10 Minutes To A Heavy Double
D- Split Jerk- 5 Minutes WU to 75% of 1RM + 3 EMOM for 7 Minutes @75% of 1RM
E- For Time- 100Ft Handstand Walk/3 Burpees EMOM
Notes: Must Walk 100Ft on Hands/Start walk from where you dropped down from/Perform 3 Burpees at the top of every minute until 100Ft Walk is completed/Score= Total Time -12 Minuter Cap
Press- 90# PR
Push press- 115#
Split jerk- 3 EMOM for 7 min 110#
Handstand practice and 3 burpees EMOM for 7 minutes
Git it Muscles, 90# very nice!
A: 500m Row – 1:44
B: Press – 3@95 / 2@115 / 1@125/135/145/155 (PR) Been stuck at 150 for a couple years. Think I could have hit 160 no problem…next time.
C: Push Press – 2@135/155/165/175/185(fx2)
D: Split Jerk – 135/145 then 3 EMOM for 7min @ 155 (failed rep 2 on round 6).
E: 7min of HSW practice w/ 3 Burpees EMOM
Congrats Cory, nice little PR buddy 🙂
12/10/13
A- WU- 5 each Snatch Pull/High Pull/Muscle Snatch/Snatch
B- Snatch- WU- 5@45/3@75 + WS- 3@105=60+3/3@110=65+3@120=70+3/3@130=75+3/3@135=80%
C- Clean and Jerk- WS- 3@125=60+3/3@135=65+3@145=70+3/3@155=75+3/3@165=80%
D- OHS- WU- 3@45/95 + WS- 4/4@125=60+4@140=65+3@150=70+3/3@160=75+3/3@170=80+2/2@180=85%
E- Snatch Pull- 2/2@155=85%
Row 156
Press 95/115/135/155pr/165fail/160pr
Push press 115/135/155/175/185fail/175/185
Split jerk 3 Emom 7 min @ 165
100 each shoulder taps and burpee Emom 530 ish wrists were dead very modified
Press- 90# PR
Push press- 120# PR
Split jerk- 3 EMOM for 7 min 95#
A- WU- 100 DUs @ 1:39 (flight simulator helped) + PVC Burgener Warm Up + Skill Transfer Exercise -6 Minute Cap
B- Press- 7 Minuters To Heavy Single – 3@45/3@65/3@95/1@115/1@125/ugly1@135 PR
C- Push Press- 10 Minutes To A Heavy Double 135/155/165/175/185 (1 rep)
D- Split Jerk- 5 Minutes WU to 75% of 1RM + 3 EMOM for 7 Minutes @75% of 1RM
work at 145
E- For Time- 100Ft Handstand Walk/3 Burpees EMOM- 6 Minutes- Handstand Walk is coming along, but shoulders were fatigued.
Tyrone hit 205 strict and 245 for 2 in the push press. Beast mode.
Correction 215 strict
Wow that’s beast!