WOD 2/11/13 c
5 Minutes of Shoulder Mobility
A- WU- Run 400M @ 50% RPE + NFT- 20 WallBall Max Height (20/14/hit the ceiling)/30 Seconds Shoulder Taps/30 seconds German Hang
B- Press- 10 Minutes To Build to A Heavy Single + 8/8/8 @ 60%; 1 Minute Rest Between Efforts
C- 6 RFT of: 3 Strict HSPU/10 USA KBS (1.5/1 Pood)
Modified WOD due to sore back.
A: WU: Run 400M @ 50% RPE + NFT: 20 WallBall Max Height (20/14/hit the ceiling)/30 Seconds Shoulder Taps/30 seconds German Hang: managed a 400m row, 2 wall balls to 10 ft, 30 secs of shoulder taps, 30 secs of German hang
B: Press: 10 Minutes To Build to A Heavy Single + 8/8/8 @ 60%; 1 Minute Rest Between Efforts: got up to 75 lbs. 8/8/8 @ 45 lbs.
C: 6 RFT of: 3 Strict HSPU/10 USA KBS (1.5/1 Pood). Instead I did 6 RFT of: 6 Strict PushUps/10 Goblet Squats (1 pood): 4:51
A- WU- Run 400M @ 50% RPE + NFT- 20 WallBall Max Height (20/14/hit the ceiling)/30 Seconds Shoulder Taps/30 seconds German Hang- hit the ceiling and knocked down aspestos everwhere so then I just aimed for the top of the wall…. it was harder to hit the ceiling than I thought.
B- Press- 10 Minutes To Build to A Heavy Single + 8/8/8 @ 60%; 1 Minute Rest Between Efforts 75/95/115/135/140/145fx3 worked @ 90 lbs for the 8×3
C- 6 RFT of: 3 Strict HSPU/10 USA KBS (1.5/1 Pood) – 5:45. I was trying to keep up with Ling but she proved to be too fast
Cashed out with some Pull up practice and then Tabata pull up / Ab mat sit ups. 35 pull ups/42 sit ups
Press 3/95 1/115 1/135 1/145 1/150Fx2
8/8/8 – 95
6 RFT of – 3 strict HSPU / 10 USA KBS @ 1.5 pood
Time – 7:19 (kipped all the HSPU)
This workout destroyed my shoulders!!
@11AM-
WU- 3 Minute Row- 779M
Power Jerk (thumb and a half from smooth)- WU- 6@45/3@95/135 WS- 1@165/185/200/205PR/210F
@1PM-
WU- 10 each Wide Push Up/Regular/Diamond Push Up
Bench Press (thumb and a half from smooth)- WU- 5@45/65/3@135 WS- 1@155/185/205/215F/210F (no spot today so happy with this considering it was only 5lbs less than 1RM)
Weighted Dip- 1 rep every 15 seconds for 13 reps/1 every 30 seconds for 11 reps
J.M. Press- 12@45/65/65
Band Elbow Extension (tricep push down)- 100 reps as fast as possible (medium/light red)
100 Standing Tube High Row
Band Push Up 8X3 (medium/light red)
Toes To Bar- 12×4 (heels to bar/slight swing)
Good job on the pr.
Thank you Cory/Dariel/Nikki 🙂 Congrats Tammy/Cory/Andrew/SaraL/Kaitlin and everyone else who set a personal best today!
That’s A Lot of Work!!!! Great job!
500m Row (1:58.4)
NFT: 20 box jumps/20 push press 45#
Split Jerk: 5@45/5@75/3@95/2@115/2@125/135/140PR/145PR
+5/4/3@ 75%= 110#
21/15/9: HSPU (2 ab mats)/HPC (65#)/K2E
12:54
warmup: 400m row
Press: 45/55/65/75 worked at #45 for the 8/8/8
couplet: hpsu (2 abmats) + 10 KBS (1pood) – 5:37
Oly
500m Row + 20 Push Press @ 45# + 20 24″ Box Jumps
Split Jerk – 45/95/135/155/175/185/195/205(f)/205(PR)
then, 3rds x 5@75% (155#)
21/15/9 – Ring Dip / HPC 95# / K2E – 8:55
Iz – nice work on the 205 Power Jerk!
Congrats on the pr
Olympic Lifting Class:
500m row: 250 m @ 50% and 250m row @ 90%.
1RNFT 20 Push Press @45lbs 20 box jumps… Thanks for sharing with me Coach Tambot 🙂
Split Jerk: Shared the bar with Marisa, who did a great job! I couldn’t catch up but I tried my best. Thank you Coach Iz for keeping me mindful of my technique… And thank you Coach Tambot for the elbow help, it made a HUGE difference!!!! 1/1/1/1/1/1/1/1 ranging from 45lbs to 85lbs
3 sets of 5 Split Jerks @ 75%. (65lbs)
Great Job Tommy on these!
21/15/9 HPC @ 45lbs modified ring dips green band 🙁 and K2E 11min 42sec
Great Coaching, great people, great class. Olympic lifting is intimidating for me (bc I know my form and technique suck) but I can honestly say that I had a smile on my face the whole time!!!
You are a natural, your form is great 🙂
Had lots of fun today. I now love Mondays
A- WU- Run 400M @ 50% RPE + NFT- 20 WallBall Max Height (20/14/hit the ceiling)/30 Seconds Shoulder Taps/30 seconds German Hang
B- Press- 10 Minutes To Build to A Heavy Single + 8/8/8 @ 60%; 1 Minute Rest Between Efforts- 125 for 1.
C- 6 RFT of: 3 Strict HSPU/10 USA KBS (1.5/1 Pood) 4:43 Rx
Welcome to the Blog Tyler!! Nice time on 6rft
Warm Up – 500m row – 2:17 + 20 Push press/20 Boxeo Jumps
Split Jerks Singles – 75/95/105/110/115PR/120PR + 3 sets of 5 @ 90lbs (75%)
21/15/9 Ring dips Mod/ HPC 65lbs/fake ass knees to elbows – 11:24 seriously half asses K2E
What a fun class, Great to have Nikki back! Marisa and Nik crushing the jerks together, great energy today!!!!! Nice working with Kaitlin and Yana on my bar!
Great to be back, congratulations on all of your pr’s… 120, holy guacamole! That bar would be on my head, inspiring as always 😉
500m Row (250@50%, 250m@100%) 1:46.9
NFT: 20 box jumps/20 push press 45#
Split Jerk: 95/135/155/155/175/185/195 (PR)…… thanks for the help, Cory!
5/5/5 @ 145lbs (failed last rep on last set)
21/15/9: ring dips / HPC (95#)/ pull-ups (subbed out the K2E which are killing my shoulders!)
7:07