WOD 2/27/14
8 Minutes of Shoulder/Wrist/OH/Lat Mobility
A- WU- For Time: 400M Run
B- Power Jerk- 10 Minute To A Heavy Double
C- Bench Press- 15 Minutes To A Challenging Set of 5
D- 10 Minute AMRAP of: 12 Push Up/21 USSR K.B. Swing (2/1.5)/42 Double Unders (sub:24 Tuck Jumps)
Box squat straight bar w/80lbs in chain 10*2@145 bar weight 30 seconds between sets
Clean 8*1 rep @155
Stiff leg deadlift 3*max reps@245 12/10/10
Sumo chair deadlifts 3*15@145
Glute ham raise 3*max reps 7/10/15
Ghd DB strict sit ups 3*10@20/30/40
For time:
1k row
1 MU
750 row
3 MU
500 row
5 MU
250 row
7 MU
13:08
Lying band adduction 4*25 per leg@ red mini
For time:
100 DU
5 squat clean and jerk@205
75 DU
5 squat clean and jerk@185
50 DU
5 squat clean and jerk@165
10:38
Good luck with your knee tomorrow Dariel! Looks like you put in one last workout to really torture that knee.
Can’t wait see you do the open next year.
Thanks Shara. I’m looking forward to coming back stronger.
Limited the pounding today. Taking it easy on that big round thing sitting on my neck lol Bailey. Broke my heart to have to sub for DUs
A- WU- For Time: 500m Row – 1:46
B- Power Jerk- 2 @ 135/165/185/205
C- Bench Press- 5 @ 95/115/135/155/175(F on 4th rep)
D- 10 Minute AMRAP: 12 Push Up/21 USSR K.B. Swing (2 pood)/24 Ball Slams (20) – 4 + 11
What happened to your dubs?
A) 400M Run – 1:20
B) Power Jerk 2rep – 95/115/135/155/175(weak form)
C) Bench Press 5rep – 95/135/155/175/185/205(4)
D) 10Min AMRAP – 12 Push Up/21 USSR K.B. Swing @ 2pood/42 Double Unders – 5+12+9
Power Jerk- 10 Minute To A Heavy Double- 125# @2/135# @1
Bench Press- 15 Minutes To A Challenging Set of 5- 115#
10 Minute AMRAP of: 12 Push Up/21 USSR K.B. Swing (2/1.5)/42 Double Unders – 3 rounds +12 ring rows (sub for wrist) +21 swings (53#)