WOD 2/18/14
8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility
A- WU- 5 Rounds of: Wall Acceleration Drills 7 Seconds Each Rounds; 38 Seconds Rest Between Rounds + 5 Rounds of Partner Assisted Banded Sprints -10 Minute Cap
B- Power Jerk- 3@60/65/70 + 3/3@75/80/83% -8 Minute Cap
C- Seated D.B. Press- 8/8/8/8 (HAP) -8 Minute Cap
D- 3 Rounds of: Max Reps in 45 Seconds- D.B. Man Maker (45/25×2)/Burpees
Notes: Alternate 3 rounds each of: 45 sec max reps Man Maker and 45 sec max rep Burpee/no rest between rounds
*E- NFT- 100 Banded Pull Apart + 100 Banded Elbow Extensions
*= If Time Permits
2/18/14
A- WU- 3RNFT of: 100 Double Unders+5 each pull up/push up/lunge/squat+75 Double Unders+5 each pull up/push up/lunge/squat+50 Double Unders+5 each pull up/push up/lunge/squat
B- Hang Snatch- WU- 3@20/45 + WS- 3/3@48+3@52/56+3/3@60kg=75%
C- Power Clean+Power Jerk- 3@55/60/65/70/75/80+2@85kg=85%+1PC missed the jerk
D- Squat- 5@175/190/205+4@220/235+3/3@245lb=83%
E- Snatch Pull- 3/3@72/76kg=95%
F- Pendlay Row- WU- 5@45/95/135 + WS- 5×5@155lb
G- GHR Ham Curl- 5×5 + Reverse Hyper Swings- 12/12/12/12@90lbs
Hang Snatch 3/3/3/3/3 @ 36k/39k/41k/41k/41k
Power clean & Power jerk – 3/3/3/3/3 @ 41k/46k/51k/51k/55k
A) 5rds – Wall Acceleration Drills 7sec/38sec rest + 3 Partner Assisted Banded Sprints
B) Power Jerk – 3@105/115/125 + 3/3@140/150/155
C) Seated D.B. Press – 8@35/3×8@45 (broken)
D) 3rds – Max Reps in 45 Seconds- D.B. Man Maker@45/Burpees
11/35(I think) – 5/3/3 & 13/11/11
E) 100 Banded Pull Apart + 100 Banded Elbow Extensions