WOD 4/25/14
8 Minutes of Back/Ankle/Shoulder/Wrist/Calf/Hip Mobility
A- WU- 400M Run @ 70-90% Intensity + PVC Burgener Warm + Skill Transfer Exercises -9 Minute Cap
B- Snatch- 3@65/70/75 + 2@80 + 1 @85/90/95 + 1/1/1@+100%; 1-2 Minutes Rest Between Sets -20 Minute Cap
Notes: No more than 3 attempts at 1RM/If you feel tired omit 90 or 95% as necessary.
C- OHS- 5-8 Minutes WU + 2013 Regionals WOD Individual Event 2= 7 Minute Ladder of: 3 OverHead Squat
Notes: For this event, the athlete will have 7 minutes to perform 3 overhead squats at increasing weights to the highest weight possible. Each athlete will begin with a barbell loaded to one of four starting weights of their choice (see below) and a stack of plates. It will be the athlete’s responsibility to load the bar to the correct weight each lift. Once the event begins, the barbell may not get lighter throughout the 7 minutes. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments.
Athletes will not have a rack, but may get the barbell into the overhead position using any technique they choose. If the athlete uses a full squat snatch to get the weight overhead that will count as the first repetition, as long as all the overhead squat requirements are met. After a squat snatch, the athlete must perform two additional overhead squats to complete the set.
Men’s starting weights (pounds): 135, 185, 225, 255
Women’s starting weights (pounds): 85, 125, 155, 175
As always, please scale weights or substitute the movement as necessary!
D- Pistols- 3 Minutes Practice + 3 Minute AMRAP of: Alternating Pistols
Notes: Check out this-> tutorial video and use the appropriate scale.
Hey 7pm,
Anyone want to hang out after class? Preferably somewhere outdoors if its nice!
Im having one of those days… Where at this point all I want is a beer. Real bad
I would love to join, we have Moises.
A: WU: 400M Run @ 70-90% Intensity: 1:12
B: Snatch: 3@65/70/75 + 2@80 + 1 @85/90/95 + 1/1/1@+100%: 3@75/80/85, 2@90, 1@95 (ran out of time)
C: OHS: 2013 Regionals WOD Individual Event 2 = 7 Minute Ladder of: 3 OverHead Squat: 75/85/95/105
conjugate
A – WU, 75 wall balls for time – 4:24 @ 20#
Which places me at an 8:48 karen. (I’m pretty sure this will scale linearly.)
B – 8×1 sumo DL every 15 seconds @ 75% = 205#
C – 3×5 good mornings @ 95/125/130#
D – 3×20 sumo dimel DL @ 45% = 125#
E – 3×10 each leg lateral lunges @ 45/75/80 – discovered some new muscles here
F – 3x max reps t2b = 9/10/9, some combination of strict and kipping
Think I’m working off something slightly less than a true 1RM on the sumos…
🙂 to the new muscles.
Week 4 Day 4
Warm up 500m row – 2:18 + 3 RNFT of 10 Wall Balls/ 10 Push ups
Hang clean 3 reps @ 35/35/40/45/50/50K
Racked Jerk 3 reps @ 35/35/40/45/50/50K
KB Snatches 3 reps each side @ 12k/16/16/20/20
Butterfly kipping Pull Ups – 5/5/5/5/5
Snatch- 3@65 (72)/70 (77)/75 (84) 2@80 (88)+ 1 @85 (95)/90 (100)/95 (105)1/1/1@+100% 110# F all 3 attempts
OHS- 5-8 Minutes WU + 2013 Regionals WOD Individual Event 2= 7 Minute Ladder of: 3 OverHead Squat 130# PR
3 min AMRAP pistols- 40 total
Good day with the comp team.
A- WU- 400M Run @ 70-90% Intensity + PVC Burgener Warm + Skill Transfer Exercises -9 Minute Cap——>1:27
B- Snatch- 3@65/70/75 + 2@80 + 1 @85/90/95 + 1/1/1@+100%; 1-2 Minutes Rest Between Sets -20 Minute Cap
3@100/110/115+ 2@125+1@135/1@145/3@155+ fail 165×3 disgusted.
C- OHS- 5-8 Minutes WU + 2013 Regionals WOD Individual Event 2= 7 Minute Ladder of: 3 OverHead Squat—-> 135/145/155/165/170fail. not my day
D- Pistols- 3 Minutes Practice + 3 Minute AMRAP of: Alternating Pistols
38 alternating RX