WOD 12/2/14
8 Minutes of Shoulder/Hip/Ankle/Wrist Mobility
A- WU- For Time: 500M Row/15 Each Hand To Hand K.B. Swing (20/12Kg)/8 Each K.B. Clean & Push Press/ 10 Each H2H K.B. Swing/6 Each K.B. Clean (skip to 1 Minute mark) & Push Press -6 Minute Cap
B- BTN Jerk- 3/3/3@75% + 3/3@80% of best Jerk -15 Minute Cap
C- Push Press- 5@75% + 5/5@80% + 5@85% of 1RM (10/21/14) – 12 Minute Cap
D- Jerk Drive (3 Second Pause at the bottom of the dip)- 3/3/3/3/3 @ 90-110% of best Jerk -10 Minute Cap
E- Jackie= For Time: 1K Row/50 Thruster (45#)/30 Pull Up
Post your scores to the Whiteboard.
Oh no- Jackie strikes again!
Nice metcon. One of my favorite bench marks.
First of all, I love this picture. 🙂
@ Tina, it’s a good primer for some other benchmarks coming down the pipelines.
@ Dariel, I programed this one just for you!
Jackie=thrusters+pull-ups=Fran…uh oh
That would be the ultimate 1 – 2 Punch i would call it
” Jackie-Fran”
and then i would make all these karate chop sounds!!!! hi-yAAAAAAA
Maybe we’ll see a sub 6 min “Jackie”?
Just kidding…
Not really
Man o Man, I need to learn how to turn my game face on. I am such a punk sometimes
warm up: 2 min DU’s (135)/15 Each Hand To Hand K.B. Swing (12Kg)/8 Each K.B. Clean & Push Press/ 10 Each H2H K.B. Swing/6 Each K.B. Clean
BTN Jerk- 3/3/3@75% 105 + 3/3@80% 115 I failed my 3rd rep both sets- 🙁
Push Press- 5@75% 80 + 5/5/5 @80% 85
Jerk Drive – 3/3/3/3/3 @125lbs
Jackie= For Time: 1K Row/50 Thruster (45#)/30 Pull Ups – 10:07rx plenty of room for improvement on my row.
Jackie is fiesty
Hang Snatch 3/3/3/3/3 @ 85#
OHS 3/3/3/3/3 @115#
20min EMOM
odd 3 Deadlifts @185#
even 10 WB (10″/14#)
Damn it- I did it again- this was Tina not coach Tam!
Hold the presses- Coach Iz did Jackie- that’s what I’m talkin about!