WOD 2/4/13 c
5 Minutes of Shoulder/Hip Mobility
A- WU- 200M Run + 12/9/6 RFT of: WallBall (20/14)/Ring Row/Sit Up (8 Minute Cap)
B- Press- 12 Minutes To Build To A Heavy Single + 10/9/8 Reps @ 50% of Above
C- 5 Minutes WU- Power Clean/Ring Dip + Descending Ladder of:9-1 RFT- Power Clean @ 65% 1RM/Ring Dip (strict if possible) -20 Minute Cap
great picture!
Agreed.
Word, the photographer is pretty awesome!
A- WU- 200M Run + 12/9/6 RFT of: WallBall (20/14)/Ring Row/Sit Up (8 Minute Cap)- 3:15? Don’t remember!
B- Press- 12 Minutes To Build To A Heavy Single + 10/9/8 Reps @ 50% of Above – 95/115/125/135 (PR) / 145 F – 10/9/8 @ 65#
C- 5 Minutes WU- Power Clean/Ring Dip + Descending Ladder of:9-1 RFT- Power Clean @ 65% 1RM/Ring Dip (strict if possible) -20 Minute Cap – 8:13 (I think) @ 125#
Trying Westside Conjugate before I introduce it to you guys! 🙂
WU- 200M Run/12/9/6 rnft of: Push Up/Ring Row/GHD Sit Up
Floor Press- 15 Minutes To a 1RM= WU- 10@45/5@135/3@165 WS- 1@185/195F/190(pr)/195F
3 RNFT of: 12 Skull Crushers(hands at smooth)8 Ring Dip/12 Tate Press(15lbs);30 Seconds Rest Between movements
100 Reps Band Elbow Extension + 20/20/20 Mini Band Pull Aparts
Sounds good. In looking forward to it.
WU- 250m Row 12/9/6 rnft of: Push Up/Ring Row/GHD Sit Ups
Floor Press- 15 Minutes To a 1RM= 65/75/85/95/100
3 RNFT of: 12 Skull Crushers/ 8 Ring Dip Mod / 12 Tate Press(10lbs)
100 Reps Band Elbow Extension +
Skill/Strength
HSPU 4×5 (I did them all kipping)
Strict Chin-Ups 3×15 (only got to two sets in time allowed)
WOD- This was stupid hard for me..I could not catch my breath
Cash-In:
50 American KB Swings (35#)
Then 3 RFT:
15 SDHP (65#)
20 K2E (did 1st round, but with my busted hand, did v-ups for next 2 rounds)
25 Double Unders or 75 singles (went back and forth)
10 Hand Release Push-Ups
20 Air Squats
25 Double Unders
Cash-Out:
50 American KB Swings
19:45
That’s a fun metcon!
Oly Class:
WU – 250m Row then 12/9/6 RFT – Push Press@75#/Ring Row/Ball Slam @ 20# – 3:23
6min to 1RM Press – 95/120/135/140/145
6min to 1RM Push Press – 135/155/165/175(PR)/185(f)
6min to 1RM Power Jerk – 155/165/175/185(fx2)/185(PR match)
8min to 1RM Power Clean – 135/165/195/210/225/235(PR)
15/10/5 Power Clean @ 95#/Ring Dip – 4:00
100 Sit Ups – 3:32
Damn I should have taken this class. Nice work Cory.
12/9/6 RFT of: WallBall (14)/Ring Row/Sit Up
Press- 45/55/65/75/80F/80F-80 FFFAAAIILLLL!!!!!!!!! 🙁 (I hate the F!@#$%^& Presses! + 10/9/8 Reps @ 45lbs
Descending Ladder of: 9-1 RFT- Power Clean @ 85lbs & ring dips on box – 9:20
250m row (0:57)
12/9/6: Push Press(65)/Ring Row/Ball Slams(15) (4:05)
Work up to 1 rep max-
Strict Press: 45×5/65×3/75×3/85/90/95/97f
Push Press: 3@95/105/110/115
Push Jerk: 115/125/130/135/140/150 PR
Power Clean: 115/125/135/145/150PR/155f
15/10/5: Power Clean(65)/Ring Dips (3:55)
100 sit ups (3:25)
Used the red band for the ring dips!