WOD 4/1/13
6 Minutes of Shoulder/Quad/Hip/Back/Calve Mobility
A- WU- 1 Minute of Slow Steady WallBall (20/14)/ 1 Minute of Slow Steady Burpees + 5 Rounds of: 1 Minute Row Sprint; 1 Minute Rest
B- Split Jerk- 8 Minutes To A Heavy Single
C- Bench Press (Wide Grip)- 10 Minutes To A Heavy Triple
D- For Time- 75 Push Up; 1 Minute Rest/For Time- 21 Thrusters (95/65); 2 Minutes Rest/For Time- 50 Ring Dip; 1 Minute Rest/For Time- 21 Thrusters (95/65) – 18 Minute Cap
**The Paleo Challenge begins on 4/8. If you haven’t already signed up please email annwindish@gmail.com to register.**
HELLOOOO Monday!! 6am with Coach Jess
A- 1 Minute of Slow Steady WallBall (20/14): 27
1 Minute of Slow Steady Burpees: 17
3 Rounds of: 1 Minute Row Sprint; 1 Minute Rest 340m/325m/310m
C- Bench Press (Wide Grip)- 3 @ 95/115/135/155/175 (failed on 3rd rep)
D- For Time- 75 Push Up; 1 Minute Rest/For Time- 21 Thrusters (95/65); 2 Minutes Rest/For Time- 50 Ring Dip; 1 Minute Rest/For Time- 21 Thrusters (95/65) – 75 + 21 + 26 (with Red Band) in 15:00
WU-
1 minute steady BURPEES 21
1 minute steady wall ball 31
3 rounds of 1 minute Max meter row
R1- 339m
R2- 341m
R3- 325m
10 minutes for a heavy single SPLIT JERK
135/185/215/230PR/235PR
For time:
75 push ups;1 minute rest
21 thrusters @ 95lbs;2 minute rest
50 ring dips;1 minute rest
21 thrusters @ 95lbs
13:36 Rx
Dariel – great job on the splits!
Thanks Cory. I felt good today.
Was out at CF Parsippany today
Strength
Deadlifts
Warm-Up 1×5 @ 40%- 75#
Warm-Up 1×5 @ 50%-95#
Warm-Up 1×5 @ 60%- 105#
1×3 @ 70%- !25#
1×3 @ 80%- 145#
1×3+ @ 90%- 165# (this felt heavy)
*didn’t really record weights, there are guestimates
WOD
Tabata Medball Cleans (14#) – 50 something
Then…
AMRAP in 12 minutes of:
12 Wallball 2fers (scale = double squat)
400m Run
5 Squat Snatches (55#)
2 rounds+ 12+ 400m run
Then for fun, I did a KB workout (26#) with the owner and a couple other ladies. This fun lasted over 20 minutes, so wasn’t that fun!
1 min russian swings
30 sec 1 arm swings (r)
30 sec 1 arm swings (l)
1 min
30 sec rest
2 min KB cleans
30 sec rest
1 min sumo squats
30 sec 1 arm squats (r)
30 sec 1 arm squats (l)
1 min sumo squats
30 sec rest
2 min row (alternate)
30 sec rest
1 min USA Swings
30 sec KB snatch (r)
30 sec KB snarch (l)
1 min sumo high pull
*3 min TGU (3 each and switch)
Warm Up – 250m row/20 24″ box jump/20 KBS 24kg – 3:38
Squat Jerks – 45/45/45/65/65/95/95/115/115/135
These were very uncomfortable.
Thruster (rack) – 135/155/170/180/190(PR)
75 Push Up; 1 Min Rest/ 21ea Renegade Row (45); 2 Min Rest/50 Ring Dip; 1 Min Rest/ 21 Renegade Row (45) – 16:58
This was a goat bomb!!
Squat jerks ? Like the Chinese Olympic lifters?