WOD 4/18/14
8 Minutes of Shoulder/Wrist/OH/Hip/Back/Ankle Mobility
A- Tabata- Row Calories
B- Snatch- 18 Minutes To A Heavy Triple; 60-90 Seconds Rest Between Sets
C- Olympic Squat -18 Minute To A Heavy Triple; 60- 90 Seconds Rest Between Sets
D- 10 Minute AMRAP of: 5 Each Jump Lunge/12 K.B. Hang Power Clean (20/12kgx2)/5 Each Overhead Lunge (45/25)
A: Tabata, Row Calories
B: Snatch: 18 Minutes To A Heavy Triple: 95 lbs
C: Olympic Squat: 18 Minute To A (grunting) Heavy Triple: 225 lbs
D: 10 Minute AMRAP of: 5 Each Jump Lunge/12 K.B. Hang Power Clean (20/12kgx2)/5 Each Overhead Lunge (45/25): 6 rounds + 5JL + 6HPC. HPC’s @ 12kg each, OHL @ 45
Nice work CT.
Bench press banded double mini 1RM- 245 bar weight (~305) 50lb pr
Close grip floor press 80lbs in chains 3*8 reps 225/245/255
Floor db rollback extension 3*12@45*2
Decline kb tricep extension 3*12@35*2
Bamboo bar wide grip 3*20@93, superset with band pull aparts 3*50 @blue mini
Banded oblique twist 3*20 each side @small green
21/15/9
Deadlift 225
Muscle up
11:46
Could’ve done better.
100 banded tricep extension blue mini
lol @ “could’ve done better”
You’re sick.
11:46 for that WOD is UNREAL!
Keep killin it D
My lats were so sore I only got 7 muscle ups on my first chip at the round of 21. I should’ve got sub 10 but thanks man. I’m trying to keep what ever I have left. It was great watching you hit it today. Really nice work.
A: Tabata, DU- 239
B: Snatch: 18 Minutes To A Heavy Triple: 45/65/95/115/135, fail at 145
C: Olympic Squat: 18 Minute To A Heavy Triple: 135/185/205/225/235/245
D: 10 Minute AMRAP of: 5 Each Jump Lunge/12 K.B. Hang Power Clean (20/5 Each Overhead Lunge (45): 5 rounds + JL rx
Nice work. Thanks for the push during the metcon.
Shot out to Matt for staying and being my personal trainer today.
That session is on the house
Good afternoon everyone!
Happy day. I cancelled the 4pm WOD this sunday, please schedule accordingly.
Comp Class
– 500m Row @ 100% – 1:33
– 2 RNFT: 5 C2B Pull Ups / 5 HSPUs / 5 Pistols (each leg) / 5 Hollow Rocks / 5 Superman Rocks
– 5 Snatch EMOM @ 70% = 130#
-15min to get 1 RM Back Squat = 345#
– 5 Back Squats EMOM @ 85% of above = 295#
– 4 RFT of:
10 KB Snatch (2 Pood)
200m Run*
I miss read the board and did 200m Row instead.
Time – 6:27
– Cash out (not for time)
50 Tuck Ups
100 Supermans
Happy Good Friday guys!
A) Tabata – Row Calories – 11/10/9/8/8/8/7/8 or so
B) Snatch 3rep – 45/65/85/95/115/120
C) Olympic Squat 3rep – 95/135/165/185/205/215
D) 10 Minute AMRAP of: 5 Each Jump Lunge/12 K.B. Hang Power Clean (20kgx2)/5 Each Overhead Lunge (45) – in time allotted 6+5+12+3, finished out the 7th round for good measure.