WOD 1/28/14
8 Minutes of Shoulder/Wrist/Thoracic/Ankle/OH Mobility
A- WU- 2 Rounds of 30 Seconds Each: Laps/High Knees/Inch Worm/Bear Crawl/Burpee
B- Thruster- 10 Minutes To A Heavy Double
C- Power Jerk- 5 Minutes WU to 80% + 2 EMOM for 7 Minutes @ 80%
D- 9 Minute AMRAP of: 3 Each K.B. Clean and Jerk (24/16kgx2)/5 Strict Chin Up/9 Box Jump Over (24/18″)
*E- 50 Each NFT- Banded Elbow Extension/Banded Pull Apart
*= If Time Permits
Open Bar
– Snatch- WU to 80% 3 EMOM for 7 minutes at 80#
– Oly Squat- 4/4/4/4/4 at 80% 145#
3 rounds- 10 MB Sit up/10 Wall Balls (14#)
WOD
– Thruster- 10 Minutes To A Heavy Double- 105#@2/115#@1/115#@2(F)
– Clean & Power Jerk- 5 Minutes WU to 80% + 2 EMOM for 7 Minutes @ 80%- 115#
9 Minute AMRAP of: 3 Each K.B. Clean and Jerk (16kgx2)/5 Strict Chin Up/9 Box Jump Over (20″)- 6 rounds+1 Rx
Nice work 6pm
A- WU- 2 Rounds of 30 Seconds Each: Laps/High Knees/Inch Worm/Bear Crawl/Burpee
B- Thruster- 2 @ 95/115/135/155/175
C- Power Jerk- 2 EMOM for 7 Minutes @ 165
D- 9 Minute AMRAP of: 3 Each K.B. Clean and Jerk (24/16kgx2)/5 Strict Chin Up/9 Box Jump Over (24/18″): 5rds + 3 + 2 Rx
*E- 50 Each NFT- Banded Elbow Extension/Banded Pull Apart: green band
And by 6 I mean 5………..need more sleep
Warm Up – PVC Snatch warm up
Snatch – 3/3/3/3/1/1/1 – 25k/28k/30k/33k/35k/36k/37k/38k
2 power jerks EMOM for 6 min
8 Minutes of Shoulder/Wrist/Thoracic/Ankle/OH Mobility
A- WU- 2 Rounds of 30 Seconds Each: Laps/High Knees/Inch Worm/Bear Crawl/Burpee
B- Thruster- 10 Minutes To A Heavy Double
15/45/65/75/80
C- Power Jerk- 5 Minutes WU to 80% + 2 EMOM for 7 Minutes @ 80% – worked at 65#
D- 9 Minute AMRAP of: 3 Each K.B. Clean and Jerk (18#)/5 Chin Up(bnd)/9 Box Jump Over (18″) — 5 +3
Felt good to be back after a couple of days off. Now, if I could only remember to bring a shirt next time – AMRAPs in sweaters are no fun!
A) Circle Fun
B) Thruster 2rep from the floor – 45/95/115/135/155/165
C) Power Jerk from the floor – 2 EMOM for 7 Minutes @ 145
D) 9min AMRAP – 3 Each K.B. Clean and Jerk @ 24kgx2/5 Chin Up/9 Box Jump Over @24″ – 7+3+5+4 – full disclosure I started kipping on round 5, thought I could catch Patrick.
I like the full disclosure!