WOD 2/4/14
8 Minutes of Shoulder/OH/Thoracic/Hip Mobility
A- WU- For Time: 100 Double Unders + NFT: 20 Ring Rows -7 Minute Cap (Total)
B- Power Jerk- 10 Minutes To A Heavy Double
C- Seated D.B. Press- 8/8/8/8 (HBD) -8 Minute Cap
D- Hang Clean High Pull (no hook grip/no jump/slight shrug under/keep weight manageable)- 5/5/5/5 (HBD) -8 Minute Cap
E- For Time: 20 Push Press (95/65)/20 Ring Dip /30 Jumping Squat/30 Air Squat/20 Ring Dip/20 Power Jerk (95/65) -10 Minute Cap
Open Bar-
Snatch- WU to 80% (85#) 1 every 30 seconds for 7 minutes
This was harder than I thought it was gonna be
Oly Squat- 65% 3×8 (115#)/70%x5 (133#)/75% 2×2 (142#)/80%x1 (152#)
Good mornings- 3×10 (45#)
WOD-
For Time: 100 Double Unders + NFT: 20 Ring Rows- 3 something
Power Jerk- 10 Minutes To A Heavy Double- 125#
Seated D.B. Press- 8/8/8/8 (HBD) 20/20/25/25
Hang Clean High Pull (no hook grip/no jump/slight shrug under/keep weight manageable)- 5/5/5/5 – 95#
For Time: 20 Push Press (95/65)/20 Pendalay Row /30 Jumping Squat/30 Air Squat/20 Pendalay Row/20 Power Jerk (95/65) – 4:55 (subbed rows for dips because my wrist is “like” broken)
A- WU- For Time: 100 Double Unders: 1:06 not my best effort + NFT: 20 Ring Rows
B- Power Jerk- 2 @ 135/165/185/205/215(F on 2nd rep) – PR for 1 rep tho 🙂
C- Seated D.B. Press- 8 @ 20/25/35/35
D- Hang Clean High Pull (no hook grip/no jump/slight shrug under/keep weight manageable)- 5/5/5/5 @ 135
E- For Time: 20 Push Press (95/65)/20 Ring Dip/30 Jumping Squat/30 Air Squat/20 Ring Dip/20 Power Jerk (95/65): Finished in about 14 min – still sucking at those ring dips but working on it
Warm Up – 100 DUs 1:27 + 20 ring rows
Power Snatch – 3 @ 55/60/65/70 1/1/1@ 75
Behind the neck power jerk – 4/4/4 @ 65/75/85/95/95
Oly squat – 5/5/5/4/3@ 115/125/135/145/150
For Time: 100 Double Unders + NFT: 20 Ring Rows- 3 min DU practice and the ring rows
Power Jerk- 10 Minutes To A Heavy Double-
45/65/75/80/85/90f/90PR
Seated D.B. Press- 8/8/8/8 (HBD) 15/15/20/20
Hang Clean High Pull (no hook grip/no jump/slight shrug under/keep weight manageable)- 5/5/5/5 – 35/45/65/55
For Time: 20 Push Press (55# unbroken!)/20 Ring dips (green band) /30 Jumping Squat/30 Air Squat/20 ring dips (green band)/20 Power Jerk (55#) – 6:42
Open Bar
Front Squat 1 Rep Max – 305# PR – 310# (fail)
5pm
B. Power Jerk Heavy Double – 225#
C. Seated Dumbbell Press 8/8/8/8 – 45# / 55# / 55# / 55#
D. Hang Clean High Pull 5/5/5/5
165# / 185# / 205# / 205#
E. WOD Rx – 4:05
Love this photo Lindsey, you look great!
Had a giant class this evening. Just so you know I allowed the extra people in, everyone was either registered or let me now they were coming. It was my fault we ended up with 15 adults.
I love you all so much and I probably would never send anyone home – so with that said please register for class.
Nice work Marcos with the 305lb front squat. Mr. 305.
Banded push press @135 w/purple mini 9*3 reps
Close grip Bench press 1*8 reps @250
Failed on rep 8.
Banded push ups 3*20 w red mini
Pull ups 3*Max reps 15/12/12
Chest Supported (Flat. Put Bench Up on Boxes for Height) Barbell Rows – 4×10
95/115/135/135
Banded lat pull down 3*20 w/ large band
Banded low pulls 3*20 w/ medium band
Open WOD 12.3
18 minute AMRAP
15 box jump 24″
12 push press 115
9 t2b
7 rounds
200 band pull APARTS w/ small green band
A) 100 DU’s 1:07 & 20 Ring Rows
B) Power Jerk – 2rep – 45/95/115/135/155/165/175(1)
C) Seated D.B. Press – 4×8 – 25/35(kb)/35(kb)/45
D) Hang Clean High Pull – 4×5 – 95/115/115/115
E) 20 Push Press@95/20 Ring Dip/30 Jumping Squat/30 Air Squat/20 Ring Dip/20 Power Jerk@95 – 8:51
2/4/14
A- WU- For Time: 100 Double Unders/20 Ring Rows= 1:36
B- Power Snatch- Wu- 3@20/45 + WS- 3/3@48=60 + 3@52=65/56=70/60=75 + 3/3@65kg=80%
C- BTN Jerk- WU- 4@50 + WS- 4@63=65/68=70/73=75 + 3/3@78kg=80%
D- Squat- WU- 5@45/135 + WS- 5@185=60 + 5/5@200=65 + 3@217=70/232=75 + 3/3@248=80/263lb=85%
E- Snatch Pull- 3/3@68/72kg=90%