WOD 1/2/13 C
5 Minutes of Shoulder/OH Mobility
A- WU- 3 Minutes of Double Under Practice + 3 RNFT of: 3 Strict HSPU/6 Tuck Jump/10 Kick Up to Hand Stand 2 Second Hold
B- Hang Power Clean + Push Press- 5 Minutes WU to 90% of Push Press Then 2+1/2+1/2+1@90%/ 2+1/2+1/2+1@80% ; 1 Minute Rest Between Efforts (18 Minute Cap)
C- 12 Minute AMRAP of: 200M Run/10 D.B. Thruster (45/25×2)/10 Hollow Rock/10 SuperMan/10 Renegade Row (45/25×2)
D- 10 Minutes of GOAT Work
warmed up with a 200 meter racked walk in the freezing cold. 24 kg
3 RNFT- 5 strict HSPU ( i kipped) -6 pistols- 3 wall walk
lifting portion workj to a heavy single front squat and push press. – 95/125/145/165/ 185F
10 minute amrap – 200m Med Ball run/ 10 dumbell thrusters/10 weighted sit ups/ 10 dumbell rows/10 back extension ( weighted)- 1 full round +10-10-10. happy new year team 718
A- WU- 3 Minutes of Double Under Practice + 3 RNFT of: 3 Strict HSPU/6 Tuck Jump/10 Kick Up to Hand Stand 2 Second Hold – Worked on free-standing HS’s here. It went…ok.
B- Hang Power Clean + Push Press- 5 Minutes WU to 90% of Push Press Then 2+1/2+1/2+1@90%/ 2+1/2+1/2+1@80% ; 1 Minute Rest Between Efforts (18 Minute Cap) – First rd at 155, 2nd rd at 135
C- 12 Minute AMRAP of: 200M Run/10 D.B. Thruster (45/25×2)/10 Hollow Rock/10 SuperMan/10 Renegade Row (45/25×2) – 3rds minus Rows, rx’d.
D- 10 Minutes of GOAT Work – Worked on some strict pullups for a couple of minutes.
Good time at noon with Victor visiting from Fla
3 Min DU Practice (rusty)
3 RNFT of 3 HSPU / 6 Tuck Jumps / 10 HS kick ups – felt good, got some decent holds
HPC + Push Press- 2+1 / 2+1 / 2+1 @ 145 (90%)
2+1 / 2+1 / 2+1 @ 135 (80%)
12 Min Amrap of: 200m Run / 10 DB Thrusters (45’s) / 10 Hollow Rocks / 10 Super Mans / 10 Renegade Row-
2 Rounds + 200m Run + 10 DB Thrusters +6 Hollow Rocks
Goat work- Worked on full turnout and extension at the bottom of the muscle up.
Did 2 unbroken. The goal is 5.
PR PR PR Happy New Year!!
I freaking feel great, just PR’ed 3 times in 3 minutes!!
3min DU – 82unbrokenPR, 100- in 1:03PR, 189 Total in 3 minues PR = 3RNFT of 3 HSPU ( 3 AB Mats Strict)/ 6 Tuck Jumps/10 Kick Ups
Hang Power Clean + Push Press – 3 @ 90lbs & 3 @ 85lbs
12 Min AMRAP – 200mRun/10 DB Thrusters@15lbs/10 Hallow rocks/10 SM/10 Rows – 4 Rounds completed + Run+10+10+6
3 min DU: 45
3 RNFT: 3 HSPU w/ 2 abmats/6 Tuck Jumps/10 Hand Stand Holds
Hang Power Clean + Push Press: 2+1
3 Rounds at 90%: 105#
3 Rounds at 80%: 95#
12 min AMRAP: 200 m Run/10 DB Thrusters/10 HR/10 Superman/10 Renegade Rows w/ 15# dumbells
3 Rounds + 200 m Run + 10 + 10
Work on pullups
W-U:
200M double KB carry (2x53lbs) then
3RFT:
5 strict HSPU + 6 pistols each leg + 3 wall walks (rx’d except for HSPU 1 mat)
6:22
Strength: 1RM
front squat + push press 95/135/155/175/185
WOD: 12min AMRAP
200 WB run (20)
10 DB thrusters (2×45)
10 weighted sit-ups (45)
10 weighted hit extensions (45)
10 renegade row (2×45)
2 rounds + run + 10 thrusters
Julie, Courtney, Josh – great work on those kick-ups. Way to overcome your goats!