WOD 12/26/13
7 Minutes of Shoulder/Thoracic/Pec/Wrist/Back Mobility
A- 3 Minues Max Reps Double Unders
B- Weighted Pull Ups- 8 Minutes To A Heavy Single
C- Pendlay Row- 12/12/12/12 (HAP); 90 Seconds Rest Between Sets -8 Minute Cap
D- Bench Press- 8 Minutes To A Heavy Set of 5 Reps
E- Seated D.B. Press- 10/10/10/10 (HBD) + 25/25/25/25 Banded Pull Aparts -10 Minute Cap
F- 5 Minute AMRAP of: 5 Push Up/10 Ring Row/15 BallSlam (10/15)
A. Managed to get some decent strings of 11 together…still struggling to find the rhythm.
B. Weighted PU – 45/60/70pr/75fail
C. Pendlay Row – 95/105/105/115
D. Bench x 5. 135/155/175
E. Seated DB Press & Banded Pull Aparts – 25s & 1″ band/35&1.75/35&1.75/35&1.75
F. Metcon – 3+5+10+12rx w/ 20lb ball
After nearly 2 weeks off it felt fantastic to be back. Working on my feet long hours outside over the last 3 weeks stiffened me up nicely. Add to that the fact that when I fall off the wagon, I go all out – cookies, tirimisu, cakes, breads, chinese food fried rice, curry with lots of rice, pad thai, meatballs, belgian waffles, giant gingerbread men, chocolate cake, empanadas, eclairs, chocolate bars with coffee beans…you get the point. I put on a few…looking forward to taking them off! Sometimes you take a step back to get a running start on the next phase…
Great WOD this morning with coach Bailey. Loved the volume and the athletes!
Thank you to everyone who came together to for my gift. I greatly appreciate it. I love this community.
Still sick, but a good day. Marcos yelled at us for the full hour, good motivation.
A) 3min DU’s – 164 – sore shoulders
B) Weighted PU 1rep – 44/53/60/65/70
C) Pendlay 4×12 – 95/105/115/125
D) Bench 5rep – 135/155/175/185
E) 10 Seated Shoulder Press / 25 band pull apart 4x – 25/25/25/35
F) 5min AMRAP – 5 pushup / 10 ring row / 15 ball slam 20lbs – 4+5
Felt good to be back!
A) 3min DU’s
B) Pull up practice
C) Pendlay 4×12 – 35/45/55/65
D) Bench 5rep – 35/45/55
E) 10 D.B. Seated Shoulder Press / 25 band pull apart 4x – 15/25/25/25
F) 5min AMRAP – 5 pushup / 10 ring row / 15 ball slam 20lbs – 3+5+10+3
Excited/nervous for Fran tomorrow!
Felt good to be back!
A) 3min DU’s
B) Pull up practice
C) Pendlay 4×12 – 35/45/55/65
D) Bench 5rep – 35/45/55
E) 10 D.B. Seated Shoulder Press / 25 band pull apart 4x – 15/25/25/25
F) 5min AMRAP – 5 pushup / 10 ring row / 15 ball slam 20lbs – 3+5+10+3
Excited/nervous for Fran tomorrow!