WOD 12/5/13
6 Minutes of Shoulder/Wrist/OH/Thoracic Mobility
A- WU- 600M Run @ 70-90% RPE + 2 RNFT of: 10 Each PVC Snatch Press/OHS/Sots Press -7 Minute Cap
B- Power Jerk- 5 Minutes WU to 70% + 5 EMOM for 6 Minutes @ 70%
C- OHS- 10 Minutes To Challenging Double
D- Bench Press- 3/3/3 (Max Effort) -10 Minute Cap
E- For Time- 20 each D.B. Renegade Row (45/25×2)/5 HSPU/15 D.B. Renegade Row/5 HSPU/10 D.B. Renegade Row/5 HSPU/5 D.B. Renegade Row/5 HSPU -10 Minute Cap
Coach Bailey was looking really LEAN AND TONED! Get it girl…
B. Jerks at 140
C. 95/115/135, stopped there, didn’t feel stable after the jerks at higher weights
D. 135 wu 155/175/185
E. 2:50rx
Haha you’re still on my shit list Oaky…
Those HSPU were way harder after the renegade rows than when I was warming up before the WOD!
Don’t hate the athlete, hate the game!
Shoulders absolutely smoked after that wod today.
Jerk Emom @135
Ohs got to 95# which is pretty good given my shit mobility
185/195/205 bench
Not sure on the metcon but was modified alot
Where do I get that shirt? I did that wod.
I might be wrong, but there were still a few left in the office this past Monday.
B. 6min EMOM 5 jerks @ 175
C. OHS 2 reps @ 195
D. 5:18 @ 55# alternating renegade rows
Yeah Bailey – look at those guns
B- Power Jerk- 5 EMOM for 6 Minutes @ 70%- 100#
C- OHS- 10 Minutes To Challenging Double-115#
D- Bench Press- 3/3/3 (Max Effort) -10 Minute Cap 95/105/115#
E- For Time- 20 each D.B. Renegade Row (45/25×2)/5 HSPU/15 D.B. Renegade Row/5 HSPU/10 D.B. Renegade Row/5 HSPU/5 D.B. Renegade Row/5 HSPU -4:45 Rx