WOD 1/9/15
8 Minutes of Shoulder/Wrist/OH/Ankle/Hip/Back Mobility
A- WU- 5 Rounds of: 30/30 Jingle Jangles -5 Minute Cap + AFAP: 20 D.B. Thrusters (25/45#x2) – 3 Minute Cap (8 Minutes Total)
B- Clean- 18 Minutes To A Challenging Triple
C- Squat- 3@70/75/80 + 2@85 + 1/1@90 + 1@ 95% of 12/15/14 (Tempo: 2/0/X/1); 1-3 Minutes Rest between sets as needed -18 Minute Cap
D- 4 Minutes Max Reps: WallBall (20-10’/14-9′)
Post your scores to the Whiteboard.
My warn up was shoveling 90 feet outside the Box this morning before class. That was brutal
Warm up: every 2 min for 5 rounds – 200m row/ 10 burpees.. I stayed consistant, leaving myself 20-25 sec rest in betewwn rounds..
Muscle Snatch – 55/65/70/75/80lbsF
Split Jerk heavy Singles – 115/125/135/144/150FF ( But I was happy to be able to clean 144 & 150 again)
Back Squat – 3@70/75/80 160lbs/170/180 + 2@85 190 + 1@90 205 ( failed the second single @ 90%, never tried 95%)
Ring Dip Practice 1 every 30 seconds for 5 rounds + 3 unbroken last round, new record for me 🙂
I’m putting in an order for a new cable for my jump rope from Again Faster- if anyone needs anything let me know!
Tina
Dear Athletes,
As a courtesy to the community, please bring a change of sneakers for your workout.. With all the snow, we don’t want the floor to get all slippery.
Thank you,
Management
Conditioning
3 RFT:
15 Deads, 245/165
15 Dumbbell Push Press, 55/35
4:11
Strength
Ohs 5*5
100/120/140/160(pr)/180×4 sob
Skills
EMOMx10
Odd: 10 Overhead Squats, 95/65
Even: 50 Double unders
All UB
A) 10rds of : 100m Row sprint – 17.1/18.7
B) Clean : 85% =175lbs for 10reps AFAP = 2:13
C) Squat : 3@205/215/225 2@245 1/1@255 1@270
D) 5min WB with 3 Burpees EMOM = 96 (25/20/18/17/16)
E) 5rds of 10 YWTA & Supermans
A)- in the 16-19+ range
B) 3:33
C) same
D) 76
E) pec and shoulder mobility + 100 ring rows
Shout out to Chris for helping me get my first bar muscle ups. You always remember your first.