WOD 2/11/14
8 Minutes of Shoulder/Rack/Thoracic/Wrist Mobility
A- 3 Minutes of: Double or Triple Under Practice + 7 Minutes of: HandStand Push Up Practice
B- Power Jerk- 6 Minutes to 80% of 1/31/14 + 2 EMOM @80% For 7 Minutes
C- Pendlay Row- 12/12/12/12 @ 70% of weight used in B (above) – 8 Minute Cap
D- 12 Minute AMRAP of: 12 HRPU/10 Ring Row/8 Box Jump (30/24″)
Warm Up – PVC Snatch drills
Power Snatch – 3/3 @30k 3@ 32k/34k/36k 3/3 @ 37k
Power Clean + Power Jerk 3/3 @38k 3 @ 42k/45k 3/3 @ 47k
Squat Clean 1/1/1/1 – 52k/56k/59k/61K fff
Oly Squat 5/5/5/5/5/ @ 115/125/135/145/155 3/3 @ 165
Open Bar
Squat
3×8 125#/5x 135#/2×2 145#/1x 150#
Clean
2 EMOM for 10 minutes 51kg for 7 rounds/55kg for 3 rounds
WOD
Power Jerk-2 EMOM @115# For 7 Minutes
Pendlay Row- 12/12/12/12 @ 70#
12 Minute AMRAP of: 12 HRPU/10 Ring Row/8 Box Jump (30/24″)
7 rounds+12+9 Rx
B- Power Jerk- 6 Min to 165# + 2 EMOM @ 165# for 7min
C- Pendlay Row- 8/8/8/8 @ 135#
D- 12min AMRAP of: 12 HRPU/10 Ring Row/8 Box Jump (30″) – 8rds rx
2/11/14
A- WU- 3 Minute Row @ 70%=706M
B- Power Snatch- WU- 5@20/3@45 + WS- 3/3@56=70 + 3@60=75/64=80 + 3/3@68kg=85%
C- Power Clean + Power Jerk- WU- 3@45 + WS- 3/3@58=60 + 3@63=65/68=70 + 3/3@78kg=80%
D- Squat- WU- 5@45/135 + WS- 5@185=60/200=65/217=70/232=75/248=80 + 3/3@263lb=85%
E- Snatch Pull- 3/3@68=85/72kg=90%
F- GHD Hip Extension + D.B. Rear Delt Raise- 10/10/10/10/10 @15lb D.B.’s + Seated Banded Hamstring Curl- 25/25 (Medium Green Band) + 50 each Prone and Supine Banded Pull Apart (Medium-Small Band) + 100 Banded Scapular Retraction (Medium Green)
A- 3 Minutes of: Double or Triple Under Practice + 7 Minutes of: HandStand Push Up Practice — These will surely get better with the jump rope I ordered tonight 🙂
B- Power Jerk- 6 Minutes to 80% of 1/31/14 + 2 EMOM @80% For 7 Minutes – worked at 72#
C- Pendlay Row- 12/12/12/12 @ 70% of weight used in B (above) – 8 Minute Cap – worked at 50#
D- 12 Minute AMRAP of: 12 HRPU/10 Ring Row/8 Box Jump (30/24″)
6rds + 8HRPU — used the 20″ box for the first time during an amrap without killing myself, so that was kinda exciting — the attempt at 24″ at least was humorous
Banded bench press 9*3 @137 + double mini
Mid grip bench press 1*5 @225
Incline DB bench press 3*8@75
Weighted pull up 3*8 @25/35/35
DB row 3*8 @55/75/75
Banded pendlay row 3*10@95/115/115 plus red band
Band straight arm pull downs 3*20 red mini/black mini/black mini
Reverse band bench press rows 3*20@ black medium bands
Open WOD 11.2
15 Minute AMRAP
9 Deadlifts (155/100)
12 Push Ups
15 Box Jumps (24″/20″)
10 rounds 27 reps
100 band face pulls @small green