WOD 4/18/13
5 Minutes of Shoulder/Lat/Pec Mobility
A- WU- 7 Minute AMRAP of: 20 Plate Ground To Overhead (45/25)/20 Plate Squat (45/25)/3 Chest To Plate Burpees @ top of every Minute
B- Split Jerk- 2 Minutes WU to 75% + 2 EMOM for 8 Minutes @ 75%
C- Close Grip Bench Press- 10 Minutes To A Heavy Triple
D- For Time: 2 K Row
*E- 5-10 Minute Cash Out (coaches choice) Or Goat Work Or Mobility
*=If Time Permits
Hell yeah, I RX’d that WU! My first RX, so I’m pretty stoked. 🙂
feels good doesn’t it – congrats
Thanks!
Nice work today. Solid performance.
A: WU: 7 Minute AMRAP of: 20 Plate Ground To Overhead (45/25)/20 Plate Squat (45/25)/3 Chest To Plate Burpees @ top of every Minute: 2 rounds + 15 Plate G2OH Rx
B: Split Jerk: 2 Minutes WU to 75% + 2 EMOM for 8 Minutes @ 75%: Did all this @95lbs (not 75% of 1RM)
C: Close Grip Bench Press: 10 Minutes To A Heavy Triple: 95/115/135 x 3, 145 x 1 (F)
D: For Time: 2K Row: 7:54.1
A: WU: 7 Minute AMRAP of: 20 Plate Ground To Overhead (45/25)/20 Plate Squat (45/25)/3 Chest To Plate Burpees @ top of every Minute: 2 rounds + 12 Plate G2OH Rx
B: Split Jerk: 2 Minutes WU to 75% + 2 EMOM for 8 Minutes @ 75%: Did this at 125lbs
C: Close Grip Bench Press: 10 Minutes To A Heavy Triple: 45/95/165/185/195 – Got 195 once.
D: For Time: 2K Row: 7:53.4 – Improved this bad boy by 18 seconds.
Congrats on the pr
A: WU: 7 Minute AMRAP of: 20 Plate Ground To Overhead (45/25)/20 Plate Squat (45/25)/3 Chest To Plate Burpees @ top of every Minute: 2 rounds + 10 Plate G2OH Rx
B: Split Jerk: 2 Minutes WU to 75% + 2 EMOM for 8 Minutes @ 75%: Warm up to 95# EMOM @ 115#
C: Close Grip Bench Press: 10 Minutes To A Heavy Triple: 95/135/185/205/215 x3 225 x2
D: For Time: 2K Row: 7:33.4 – PR by 24 seconds (pervious time was 7:57.7)
pr’d my 2K by 20seconds! – 8:38 🙂