WOD 4/26/15
8 Minutes of Ankle/Hip/Back/Shoulder Mobility
A- WU- 200M Run + 20 Burpees AFAP + 7 Rounds 40-yard Dash; 45 Seconds Between Efforts
B- Shoulder Press- 10 Minutes To A Heavy Single
C- Press- 3 @ 50% of above Every 45 Seconds for 9 Rounds
D- 3-5 Minutes To WU Bench Press + 21/15/9 RFT of: Bench Press (135/95)/C2B Pull Up or 21/15/9 RFT of: Bench Press (95/65)/Ring Row
Post your scores to the Whiteboard.
Worked on a 1RM Clean and Jerk, which is probably my worst lift right behind the Deadlift- I got 162# (which is not a PR for the Clean or the Jerk singularly) today which is PR for the lift together. I missed this on the open- not really that excited for this number, but it is what it is.
Bench Press 5×5 at 105#
3 sets of 2 UB MU- need to start stringing these together.
A) 200m Run then 5x40m Sprint and some recovery stretching
B) Press 1rep – 125
C) 9min EMOM Press 3rep @ 75
D) 21/15/9 Bench @ 135 & C2B – 7:03
E) 6min AMRAP Burpees – 82
F) Axle Pendlay 5rep – 135 + 5@130/125
G) 1k Row – 3:41.9
H) Just kidding
A) 200m Run then 10 x 40M
B) Press 1rep – 180
C) 9min EMOM Press 3rep @ 95
D) 21/15/9 Bench @ 135 & C2B – 5:17
E) 6min AMRAP Burpees – 55
G) 1k Row – 4:27
A) 200m Run then 5x40yd Sprint , 400m run, 1x40yd Sprint
B) Press 1rep – 135 f@145
C) 9min EMOM Press 3rep @ 95
D) 21/15/9 Bench @ 105 & C2B – 9:27
E) 6min AMRAP Burpees – 61
F) Axle Pendlay 5rep – 135 + 5@130/125
G) 1k Row – 4:01
MOBILITY
A) 200m Run then 10x40yd Sprint : best time 6.3
B) Press 1 rm: 83.2lbs PR
C) 9min EMOM Press 3rep @ 42lbs
D) 21/15/9 Bench @ 85lbs & C2B – 8:34
E) 6min AMRAP Burpees – 63
F) Axle Pendlay 5rm: 100lbs
G) 2k partner row with Sam – 8:46
I had a wonderful Sunday. Got a chance to work with the comp team – they are getting so strong.
But the best part was the nice tempo at 9am with Sigrid, Jenny and Tina, we had the acoustics on and it was awesome.