WOD 4/21/14
8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility
A- WU- 2 RNFT of: 20 Seconds Plank Up Down’s/3 WallWalk/6 Pseudo Planche Push Up -5 Minute Cap
B- Press- 15 Minutes To A 3RM
C- HandStand Walk- 8 Minutes Practice -0r- Max Distance
D- 21/15/9 RFT of: Ring Dip/Push Press (115/75) -15 Minute Cap
E- Ring Row- 3 Rounds of: 1 Minute Max Reps; 1 Minute Rest
A: WU: 2 RNFT of: 20 Seconds Plank Up Down’s/3 WallWalk/6 Pseudo Planche Push Up
B: Press: 15 Minutes To A 3RM: 105#
D: 21/15/9 RFT of: Ring Dip/Push Press (115/75): 9:47 @ 75#, band assisted ring dip
E: Ring Row: 3 Rounds of: 1 Minute Max Reps; 1 Minute Rest: 28, 21, 17
Hopefully see some squats or something tomorrow.
Good morning cambered bar with chains (52lbs) 3RM -177lbs
Banded assured inverse curl 3*6@red mini
Hack squat 3*10@135
Banded USSR KBS 3*20@70lb plus small green
Masters WOD 3:
3 Rounds for Time:
50 Calorie Row
15 HSPU
50 Double Unders
14:13
(My Conditioning is nonexistent, can’t wait until I can focus on it more)
3 rnft
20 reverse hyper @270
20 box jump 24″
20 ghd sit ups
Oly:
Warm Up Split Jerk – 45/95/135 then
EMOM 2 Split Jerk for 8min – 1st min 165#, last 7min 185#
Split Press 5/5/5/5 @ 95#
Front Squat – 5 @ 165/185/195/210 3@225/240
Ring Row 1min x 3 – 15/16/14
Week 4 day 1
Warm up 100 DU’s – 1:20
Snatch – 3 reps @ 25k/29k/32k/35k/35k/35
Snatch pull – reps @ 45k/45/45
Oly Squat 5 reps @ 105lbs/115/135/145/155/155/155
Incline bench – 3 reps @ 65/75/75/75lbs
8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility
A- WU- 2 RNFT of: 20 Seconds Plank Up Down’s/3 WallWalk/6 Pseudo Planche Push Up -5 Minute Cap
B- Press- 15 Minutes To A 3RM — 15/35/45/50/55/60/65F (only did 1 @ 65)
D- 21/15/9 RFT of: Ring Dip/Push Press (115/75) -15 Minute Cap
-worked at 55# and the 1/2 inch black band — 8:29
E- Ring Row- 3 Rounds of: 1 Minute Max Reps; 1 Minute Rest — 37
A) 2 RNFT of: 20 Seconds Plank Up Down’s/3 WallWalk/6 Pseudo Planche Push Up
B) Press 3rep – 45/75/95/115/120/125(f)
C) Hand Stand Practice
D) 21/15/9 of: Ring Dip/Push Press @105 – 7:35
E) Ring Row 3x1min work/rest – 52
Oly:
WU: 3RNFT- 20 DU/3 Wall Walk/ 6 Pseudo PU
Warm Up Split Jerk – 45/95/135
EMOM 2 Split Jerk for 8min – 165#
Split Press 5/5/5/5 (50-60%) @ 65/85/85/85
Front Squat – 5 @ 160/175/185/200 3@215/220/225
Ring Row 1min x 3 – 20/19/13