WOD 12/3/13
8 Minutes of Shoulder/Hip/Wrist/Ankle/OH/Thoracic Mobility
A- WU- PVC Burgener Warm UP + Skill Transfer Exercise + 500M Row @90% RPE
B- High Hang Power Snatch- 5 Minutes To WU to 60% of 1RM + 4 EMOM for 7 Minutes
C- Split Jerk- 3 Minutes WU to 65% + 3/3/3/3/3/3/3/3@ 65% of 1RM; 1 Miniute Rest Between Sets -15 Minute Cap
D- 6 RFT of: 5 each OH Lunge (45/2)/3 Bar Muscle Up (Jumping)/5 Snatch Pull (115/75) -10 Minute Cap
500M Row @90% RPE- 2:03
B- High Hang Power Snatch- 5 Minutes To WU to 60% of 1RM + 4 EMOM for 7 Minutes- worked at 65#
C- Split Jerk- 3 Minutes WU to 65% + 3/3/3/3/3/3/3/3@ 65% of 1RM; 1 Miniute Rest Between Sets- worked at 95# for 2/105# for 6 rounds
D- 6 RFT of: 5 each OH Lunge (25)/3 Bar Muscle Up (Jumping)/5 Snatch Pull (75) -7:51 with jumping muscle ups on baby bar
Tambot WOD at 3pm
Warm Up 500m row – 2:12
High hang power snatch – 4 reps for a 7 min EMom @ 65lbs
Split jerk – 3/3/3/3/3/3/3/3 @ 100lbs
Fat Bar Bench – 3″ axel – 3/3/3/3/3 @ 90lbs
Haven’t blogged in a minute, sorry:( I’m going to make the attempt to be a little more consistent. Btw this is certainly not to say I have not been WODing I just have been lazy in posting 🙂
12/3/13
A- WU- 500M Row @ 70%=1:53 + PVC Burgener and skill xfer exercises
B- High Hang Power Snatch- WU- 3@45/75/ + WS- 3/3@102=60%/110=65/120=70%
C- Power Clean + Power Jerk- WS- 3/3@123=60%/135=65%/145=70%/155=75%
D- Press- 4/4@85=60%/90=65%/3@95=70%/100=75%/3/3@110=80%
E- Snatch Pull- 3@135=80%/145=85%/3/3@155=90%
Fun little work out, still recovering from wicked chest nastiness!
500M Row @90% RPE- 2:07
B- High Hang Power Snatch- 5 Minutes To WU to 60% of 1RM + 4 EMOM for 7 Minutes- worked at 42#
C- Split Jerk- 3 Minutes WU to 65% + 3/3/3/3/3/3/3/3@ 65% of 1RM; 1 Miniute Rest Between Sets- worked at 50#
D- 6 RFT of: 5 each OH Lunge (25)/3 Bar Muscle Up (Jumping)/5 Snatch Pull (55) -finished 5 rounds and all but the last 5 snatch pulls with jumping on the baby bar
–jumping muscle up on the baby bar made brought me back to being a kid on a playground/gymnastics a million years ago/definitely had to fight the urge to flip over it
Cashout – HSPU with Dave… did anyone else feel like the walls were wet?
A) PVC Burgener Warm Up + 400m Run
B) High Hang Power Snatch – EMOM 7min x4 – worked @ 85
C) Split Jerk – EMOM 8min x3 @ 65% of 1RM – 3rds@105, 5rds @ 115
D) 6 RFT of: 5 each OH Lunge (45/2)/3 Bar Muscle Up (Jumping)/5 Snatch Pull @ 115 – DNF, in 10 minutes I did 5rds + lunges with Bar Muscle Ups on the Spealler bar off a 12 inch box. I also tore up both thumbs doing those muscle ups. Next time I tape.
Extra Credit: 12 HSPU, last 3 in a row off the floor so I guess I’m off Ab Mats from now on… And the walls were definitely damp, and it was definitely weird.
One last workout in Richmond then I’m back to you guys on Thursday.
SWOD: EMOM7 x3 – Snatches at 85% 1RM – worked at 75lbs
Core: 7 minute plank – you got a minute of rest within this 7 min to use as you wanted. I used 10 sec after every minute after holding for 3 straight then had like 20 sec at the end.
WOD: AMRAP 8
FSQ (135/95)
Burpees
3 of each…6 of each…9 of each…etc
Worked at 75 lbs. my legs were killing from the previous day – got to 65 cumulative reps