WOD 2/25/14
8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility
A- WU- 3 Rounds of 30 Seconds Each: Burpees/Mountain Climbers/Flutter Kicks
B- Press- 10 Minutes To A Heavy Double
C- Pendlay Row- 8/8/8/8 (HBD) -8 Minute Cap
D- 6 RFT of: 5 D.B. Hang Clean Thruster(45/25×2)/9 T2B/12 WallBall (20/14-10′) -15 Minute Cap
Power jerk 8*3reps at 155
Mid grip bench 1*5 reps @235
DB Floor press 3*8@75
Strict pull ups 3*6@ max band tension(small green band)
Bench supported supine barbell rows 3*10 reps@135
One arm KB row thumbs out 3*12@53/70/70
Lat pull down w/large purple band 3*20
Strict toes to bar 3*max reps 6/10/10
12 min AMRAP of
1 bar muscle up
5 push ups
10 c2b pull ups
15 squats
20 double unders
8 rounds +1+5+10+1
Reverse fly 3*30 reps@5/2.5/2.5
Warm Up: Snatch Drills on the empty bar
Squat Snatch 3/3/3/3/3/3 – 28k/28k/30k/32k/36k/37k
Squat Clean & Split Jerk – 3/3/3/3/3/3 – 37k/37k/40k/43k/46k/48k/51k
6 RFT of: 5 D.B. Hang Clean Thruster (20lbs)/9 T2B/12 WallBalss = 14:37
5 rounds of 10 each – GHD Sit up/ GHD Back Ext
What do you think will be the first work out in the open this year?
I hope it’s Annie! DU’s and Sit ups
That would be interesting. I think they’d sub sit ups with t2b
Open Bar-
worked with Andrea
#1 Open Workout 11.3 Squat Clean & Jerk (110#) 38 rounds (19 reps)
#2 3 EMOM for 7 minutes Squat Snatch (85#)
#3 21-15-9 Back Squat (125#)/KBS (53#) 9:06 I scaled the squat, it was supposed to be 155# (Drea did that cause she’s a squat monster!)
Press- 10 Minutes To A Heavy Double- 85#
Pendlay Row- 8/8/8/8 (HBD) 65#/65#/75#/80#
6 RFT of: 5 D.B. Hang Clean Thruster(45/25×2)/9 T2B/12 WallBall (20/14-10′) 11:31 Rx
Nice little metcon Iz…my lungs felt this one!
B: Press x 2RM – 95/115/135/145/155×1
C: Pendlay Row – 6/6/6/6 @ 135#
D: 6 RFT: 5 D.B. H.Cln Thruster(45×2)/9 T2B/12 WallBall (20#) 11:14 Rx
Excellent performance.
A) 3 Rds 30 Sec: Burpees/Mountain Climbers/Flutter Kicks
B) Press 2rep – 45/75/95/105/115(3rep on all of these, wasn’t paying attention) & 125 for 2, that’s heavier than I can remember my previous 1rep!
C) Pendlay Row 4×8 @ 135
D) 6 RFT of: 5 D.B. Hang Clean Thruster @ 45/9 T2B/12 WallBall – 11:29
-That was a burner.
Week 7/Day 5 2/25/13
A- WU- 1K Row @ 75%= 5:49
B- Snatch- WU- 5@20/3@45/1@50/65 + WS- 3/3@52=65 + 3@56=70/60=75/70=87 + 2@68kg=85%
C- Clean & Jerk- 3/3@65=65 + 3@70=70/75=75/87=85 + 2@85kg=85%
D- Squat- 5@185=60/200=65/215=70/230=75 + 3/3@245lb=80%