WOD 4/14/14
8 Minutes of Shoulder/Thoracic/OH/Wrist Mobility
A- WU- 3 Rounds of 10 Each: Pendlay Row (95/65)/Strict Chin Up/Calorie Row -6 Minute Cap
B- Clean & Jerk- 18 Minutes To Heavy Single
C- 4 RFT of: 5 Bar Muscle Up (jumping)/8 D.B. Push Press (45/25×2)/15 D.B. Split Clean (alternate legs) -14 Minute Cap
Notes: Sub Jumping MU or C2B Pull Up for Bar MU/Scale D.B. weight according to ability/The Split Clean is 15 reps total per round.
*D- Tabata- Lateral Wall Slam (20/15)
* If Time Permits
A: WU: 3 Rounds of 10 Each: Pendlay Row (95/65)/Strict Chin Up/Calorie Row:
B: Clean & Jerk: 135 lbs
C: 4 RFT of: 5 Bar Muscle Up (jumping)/8 D.B. Push Press (45/25×2)/15 D.B. Split Clean (alternate legs): can’t remember time, did presses/cleans @ 25lbs
Dynamic lower
Deadlift 8*1@305
Sumo stiff leg with bands pulling bar forward 3*8@225/255/275 should’ve went heavier
DB walking lunge 3*20(10 each leg)@25/35/45
Planks weighted 45lb 3*1 minute (1 minute rest)
5 RFT of 10 wallball/10 ttb
4:55
Reverse hyper bent knee 3*20@50
Ham curls with ankle weights 200 reps@10lb each
Clean and Jerk- 150# PR. Pretty pumped about this.
4 rnds- 10:35 (25×2)
OLY WOD
A. 500M ROW- 1:38
B. SNATCH- 3@100/3@110/3@115/3@125/3|3@130/3@135
C. CLEAN & JERK- 1RM 18MINS
95/115/135/155/175/195/200PR/205PR
D. BACK SQUAT- 5@165/5@180/5@195/5@210/3@225/3@235
Great job Tina and Greg, you guys up up some big numbers. I saw patty and smanik getting heavy too.
Glad to see so many matches and PRS from the whole team.