WOD 3/4/13
8 Minutes of Shoulder/Lat/Pec/Bicep Mobility
A- WU- 2 Minutes Max Reps Double Unders + NFT:10 Each Wide Push Up/HRPU/Diamond Push Up/5 L-Pull Up/5 Strict Chest To Bar/5 Kipping C2B/30 Wall Facing Squats
B- Bench Press- 10 Minutes to A Heavy Single; 3 Minutes Rest + 7@75/75/70% of above
C- 9-12 Minute AMRAP of: 5 KB or DB Floor Press (hips stay on floor/palms facing) (HAP)/10 Advanced Pull Up (descending order of preference- weighted/band/M.B. between knees/strict/box/jumping/NO BANDS!!) (HAP)/15 Double Unders (3:1 singles)
A- WU- 2 Minutes Max Reps Double Unders + NFT:10 Each Wide Push Up/HRPU/Diamond Push Up/5 L-Pull Up/5 Strict Chest To Bar/5 Kipping C2B/30 Wall Facing Squats- We did these
B- Bench Press- 10 Minutes to A Heavy Single; 3 Minutes Rest + 7@75/75/70% of above- 45/95/135/175/195/205/215PR worked at 165 / 155 for the rounds of 7 reps
C- 9-12 Minute AMRAP of: 5 KB or DB Floor Press (hips stay on floor/palms facing) (HAP)/10 Advanced Pull Up (descending order of preference- weighted/band/M.B. between knees/strict/box/jumping/NO BANDS!!) (HAP)/15 Double Unders (3:1 singles)
used 44lb KB’s, strict pull ups then worked on butterfly kip, and Du’s – 5 full rounds 11 minutes
A: WU: 2 Minutes Max Reps Double Unders + NFT: 10 Each Wide Push Up/HRPU/Diamond Push Up/5 L-Pull Up/5 Strict Chest To Bar/5 Kipping C2B/30 Wall Facing Squats: 96 DU’s, had to switch out rope after 40 secs – only had done 10 up until then
B: Bench Press: 10 Minutes to A Heavy Single; 3 Minutes Rest + 7@75/75/70% of above: 115/135/155/165/175/185(F) 7@135 / 7@135 / 7@125
C: 11 Minute AMRAP of: 5 KB or DB Floor Press (hips stay on floor/palms facing) (HAP)/10 Advanced Pull Up (descending order of preference- weighted/band/M.B. between knees/strict/box/jumping/NO BANDS!!) (HAP)/15 Double Unders (3:1 singles): 4 rounds + 5 DB Floor Press + 10 pull-ups + 7 DU’s (Floor Press at 25lbs each hand)
A- WU- 2 Minutes Max Reps Double Unders + NFT:10 Each Wide Push Up/HRPU/Diamond Push Up/5 L-Pull Up/5 Strict Chest To Bar/5 Kipping C2B/30 Wall Facing Squats- 136 Du’s / L pullups are hard
B- Bench Press- 10 Minutes to A Heavy Single; 3 Minutes Rest + 7@75/75/70% of above- 115/135/155/165/175/185/195(F) 7@135 / 7@135 / 7@125
C- 9-12 Minute AMRAP of: 5 KB or DB Floor Press (hips stay on floor/palms facing) (HAP)/10 Advanced Pull Up (descending order of preference- weighted/band/M.B. between knees/strict/box/jumping/NO BANDS!!) (HAP)/15 Double Unders (3:1 singles)
used 45lb DB’s, tried to do mostly strict pullups, switched to kipping / bfly – 5 rds
Warm Up – 100 DU’s + 30 push up variations and 20 pull up variations
Upper body dynamic day – with Iz
Bench – green band resisted @ 55lbs
3/3/3/3/3/3/3/3/3
Pendlay row @ 65lbs 12/12/12
A lot of accessory work
50 ghD sit ups FT – 3:55
25 K2E perfect ones
My body said stop there.
Oly
2min DU’s – 205 unbroken and a PR match. I can’t believe I tripped up there!!
Split Jerk 1RM – 45/95/135/155/185/195/205 PR match
Press – 95/115/135/145/155(f)
12min AMRAP – 5 Push Press @ 115 / 10 Strict Chin Up / 15 DU’s – 5rds + 5 + 1
Shit waz fukn beast mode:) lol Congrats on the matches!!!
Man Cory your jerks were solid tonight!! Keep it up. Very neat
WU- 2min max reps du’z=168 (105ub) +10 wide/hrpu/diamond push up + 5 L-pull up/strict C2B/kipping C2B/30 wall facing squats
A- Bench Press- 3/3/3/3/3/3/3/3/3@105+black medium heavy bands + chains;30 seconds between sets
B- Pendlay Row- 12/12/12 @140/KB PullOver (Arnold)- 15@20kg/24kg/32kg/Prone DB rear delt raise- 12/12/12@25lbs
C- 50 each- ghd sit-up/K2E + 100 blue medium band/50 KB Shrugs @32kgx2
Thanks Cahill for the Swedish House Mafia Tix! 😀
Hope you had fun…..
B- Bench Press- 10 Minutes to A Heavy Single; 3 Minutes Rest + 7@75/75/70% of above
45/135/155/175/195/225(PR). 7/7 @170, 7@160
C- 9-12 Minute AMRAP of: 5 KB or DB Floor Press (hips stay on floor/palms facing) (HAP)/10 Advanced Pull Up (descending order of preference- weighted/band/M.B. between knees/strict/box/jumping/NO BANDS!!) (HAP)/15 Double Unders (3:1 singles)
Used 45lb db’s; strict pull-ups, and 45 singles. 4 rounds + 5 DB Press + 3 pull-ups
Great job on the bench press PR! Jealous!
Thanks man. Right back at you on the split jerk PR!
2 min max double unders (59), 10 each push-ups: wide/hand release/diamond, 15 pull-ups
work up to 1 rep max:
split jerk: 155 Pr
strict press: 95
12 min AMRAP 5 push press(75)/10 chin up with box/15 double unders (5 rounds + 5+10+5)