WOD 4/28/14
8 Minutes of Shoulder/Wrist/Thoracic/OH Mobility
A- WU- For Time: 400M Run/500M Row -6 Minute Cap
B- Bench Press- 18 Minutes To A Heavy Triple
C- Descending Ladder of: 9-1 Push Press (95/65)/1-9 Ring Dip -15 Minute Cap
Notes: Regress the Ring Dip as necessary: # of reps,ROM,add a band or a box.
D- Renegade Row- 10/10/10/10 (HAP); 1 Minute Rest Between Sets
*E- Ring Support Hold- Accumulate 1-2 Minutes under tension
*=If Time Permits
Warm Up: Power Cleans 3 @ 65lbs/75/85/95/105/105
Bench Press – 3 reps @ 65lbs/75/85/90/95/100!!!
Alternating Ladder of Push Press/ Ring dips – 5:54 @ 65lbs
Renegade rows – 10/10/10/10 @ 15/20/20/25lbs
🙂
OLY WOD
A- WU- For Time: 400M Run/500M Row -6 Minute Cap- 3:37 (almost got hit by car which slowed me down)
B-Power Jerk- 3|3@135 – 3@145- 3|3@155 – 3@165 3|3@175
C- Bench Press- 18 Minutes To A Heavy Triple
10@95/5@115/3@135/3@155/165 fail/ 3@135/3@155
D- Kang Squat 4/4/4/4- 95/115/135/155
Regular WOD
A-200 DU- 3 Mins then some TU practice
B-Pendalay Row- heavy triple-95/115/135/155/135/135/135
C- In between Sets of Pendalay- 10 GHD Sit Ups- 60
C- Descending Ladder of: 9-1 Push Press (95)/1-9 Ring Dip -15 Minute Cap- Dips on GHD- 7:27
D- Renegade Row- 10/10/10 (HAP); 1 Minute Rest Between Sets #45
Bench Press – 3 reps @ 75/95/105/115/125/135 for 2 reps at my previous 1RM weight. Thanks to Coach Anthony for then helping me to 140lbs for a new 1RM!
Alternating Ladder of Push Press/ Ring dips – 10:35 @ 85lbs
Renegade rows – 10/10/10/10 @ 15lbs ea