WOD 3/11/14
8 Minutes of Wrist/Shoulder/Elbow/Hip Mobility
A- WU- 2 Rounds of: 8 Wide Push Up/6 Conventional Push Up/4 Diamond Push Up/15 Each Renegade Row (45/25×2) -5 Minute Cap
B- Press- 12 Minutes To A Heavy Single
C- 21/15/9 RFT of: Push Press (115/75)/Pull Up/Box Jump (24/20″) -15 Minute Cap
Notes: Scale the weight down as much as necessary to allow you to finish in the allotted time. Scale up for more of a challenge but be sure that you can finish before the time cap.
D- Pendlay Row- 12 Minutes to A Heavy Set of 3
8 Minutes of Wrist/Shoulder/Elbow/Hip Mobility
A- WU- 2 Rounds of: 8 Wide Push Up/6 Conventional Push Up/4 Diamond Push Up/15 Each Renegade Row (45/25×2)
B- Press- 12 Minutes To A Heavy Single
C- 21/15/9 RFT of: Push Press (115/75)/Pull Up/Box Jump (24/20″) -15 Minute Cap – I thought I did this RXed but I was 95# and the big boys still kicked my arse. 9:19
D- Pendlay Row- 12 Minutes to A Heavy Set of 3- 135- 155- 155
It was good to be back a t the box. I miss this place.
Tammy – someone hacked cahill’s account and is posting under his name. I would just shut it down because I believe he moved.
You are a funny man. To think, this morning I was actually looking for your name etched into the lifting platform. I did see your name on the wall a few times though. Still a beast. I was there, flesh and blood. And I was really happy to be back
Welcome back buddy. Glad to see the gruesome twosome (you & CT) back with the morning maniacs.
Welcome Back Cahill! We missed you too homie! 🙂
Welcome back. Cory I signed in with his user name you caught me. Lol
A2: 100 DU’s (3 min cap): 1:36
B: Press: 12 Minutes To A Heavy Single: 95 lbs, need mobility work
C: 21/15/9 RFT of: Push Press (115/75)/Pull Up/Box Jump (24/20″): 12:30 @ 95 lbs. Ouch
Welcome back CT! 🙂
Yes sir. Agreed. We miss you brother. Welcome back!!
Box jump video. Keep in mind he is talking to competitive athletes. For most of us stepping down is perfectly fine. listen to his last piece of advice when he goes into where your eyes should be when performing the box jump. http://youtu.be/lE_z2wvC4oI
(Matt Chan games athlete)
great video and advice. I was guilty of a few of these today.
Warm Up: 100 DUs – 1:38 Blah!
Snatch 3/3@ 32k 3@ 43k/36k/37k 3/3@38k
Clean & Split jerk 3/3@47k/44k/50k 3@54k (Failed 3rd rep) dropped to 32k for 3
Squat: 5@ 115lbs/125lbs/135lbs 4@145 3@150/160/170
50 KB Good Mornings.
Open Bar-
tried to do a WOD posted by Afro Brutality which was not happening after the first 3 reps…haha
9-8-7-6-5-4-3-2-1
squat cleans- started at 125# for those first 3 reps, then dropped
9-8-7-6 120#
5-4-3- 125#
2-1 130#
15:30
9-8-7-6-5-4-3-2
front squats-115#
Press- 12 Minutes To A Heavy Single- 85# what a joke, could not lift heavy today!
21/15/9 RFT of: Push Press (85#)/Pull Up/Box Jump (24/20″) 8:50 Rx+
Pendlay Row- 12 Minutes to A Heavy Set of 3- 100#
3/10/14
A- WU- 3 RNFT of: 5 Strict C2B Pull Up/7 Pseudo Planche Push Up/9 Back Lunges each leg + For Time: 100 Double Unders=56 seconds
B- Power Snatch- WU- 5@20/3@40/1@45/50 + WS- 3/3@56=70/3@60=75 + 3/3@64=80 + 3@67kg=83%
C- Power Clean + Power Jerk- 3@60=60/65=65/70=70/75=75/80=80 + 3/3@85kg=85%
D- Front Squat- WU- 5@45/135 + WS- 5@170=65/185=70/195=75 + 5/5@210lb=80%
E- 5 Each GH Curl/K2E EMOM for 10 Minutes
Laaaaaate.
A) 2 Rds: 8 Wide Push Up/6 Conventional Push Up/4 Diamond Push Up/15 Each Renegade Row@45 – 2:XX
B) Press 1rep – 45/95/115/135(pr)/140(f)
C) 21/15/9: Push Press@115/Pull Up/Box Jump@24″ – 7:18
D) Pendlay Row 3rep – 115/135/155