WOD 1/2/14
8 Minutes of Shoulder/Wrist/OverHead/Lat/Thoracic Mobilization
A- WU- 3 Rounds of 30 Seconds Each: Gymnastics Bear/Kong Crawl/Crab Walk + Accumulate 30 Seconds in a German Hang
B- Jerk- 3/3@70+3@75+2@80+1/1/1/1@85+1/1/1@90% of best Jerk; 60-90 Seconds Rest Between Sets -15 Minute Cap
C- Push Press- 3 Miinutes WU to (115/75 or 65% of push press 1RM) + 9 EMOM alternating with 5 HSPU EMOM for 10 Minutes (5 minutes each)
D- NFT- 4 rounds of 25 Each- Band Pull Apart/Reverse Pull Apart (palms up)/45 degree Pull Apart (elbows bent/hands at eye level/palms facing you)
The sweatshirts are in …$35
Total weakness day.
A) Animal Walks
B) Snatch – 3/3@115/3@125/2@135/4×1@145/3×1@155 – worked off a 165 1rm, thinking I might have more than that in me.
C) 10min EMOTM – Odd 5 HSPU (1 Abmat) / Even 9 Push Press @ 105 – last round the HSPU fell apart