WOD 4/8/13
5 Minutes of Shoulder/Wrist/OverHead Mobility
A- WU- 8 Minute AMRAP of: 200M Run/21 Air Squat/15 Ring Row/9 K2E/5 Push Up
B- Power Jerk- 12 Minutes To A Heavy Single; 90 Seconds-2 Minutes Rest Between Efforts + 10/10 @ 60% Of Above; 3 Minutes Rest Between Rounds
C- Butterfly/Kipping Pull Up- 5/5/5/5/5/5/5/5/5 ;30-45 Seconds Rest Between Rounds/If you do not have pull ups just work on getting a couple of sets of 1 or 2 strict unbroken pull ups
(work on “SMOOTH REPS”/Heels Together/Stay Hollow) (scale rep scheme according to ability ex; if you can bang out 40 Unbroken butterfly, you can scale the rep scheme up to 6-10 reps or if you struggle with kipping you can scale rep scheme down to 2-4 reps)
D- *3 Rounds of Max Effort Plank; 60 Seconds Rest Between Efforts
*= If Time Permits or after class if possible
100 DU
5 Minutes of Shoulder/Wrist/OverHead Mobility
A- WU- 8 Minute AMRAP of: 200M Run/21 Air Squat/15 Ring Row/9 K2E/5 Push Up
3 rounds +50 meter run
B- Power Jerk- 12 Minutes To A Heavy Single;135/185/205/225/230f 90 Seconds-2 Minutes Rest Between Efforts + 10/10 @ 135lbs(60% of above); 3 Minutes Rest Between Rounds
C- Butterfly/Kipping Pull Up- 5/5/5/5/5 ;30-45 Seconds Rest Between Rounds/
D- *3 Rounds of Max Effort Plank; 60 Seconds Rest Between Efforts
*= If Time Permits or after class if possible
100 banded pull aparts
Godo programming today, spring is in the air and the 6 am class is more populated than ever. This is a good thing
8 minute amrap- 200m run/21 air squats/ 15 ring rows/9 K2E/5 push ups – 2 rounds + run and 8 airsquats
b- heavy single Power Jerk – 135-155- 175-195-215F- 205 I skipped 205 on the way up and I shouldn’t have
c- worked on the Butterfly Kip. got 9 rounds of 5 reps.
d. Planks 3-1 minute planks
Spring IZ in the air!!
Gotta love morning wods when it’s actually spring
A- WU- 8 Minute AMRAP of: 200M Run/21 Air Squat/15 Ring Row/9 K2E/5 Push Up: 2 Rounds + Run + 16 Airsquats
B- Power Jerk- 12 Minutes To A Heavy Single; 1 @ 95/115/135/165/185/210PR + 10/10 @ 125lbs
C- Kipping Pull Up- 5/5/5/5/5/5
D- 3 rounds of 1 min planks
Congrats on the pr. Nicely done
WORD! That’s big boy weight Mellor, good shite!!
Thanks Coaches!! Credit to all you guys for helping me get there. I definitely have to echo Cory’s message from the other day.
A- WU- Tabata: Rope Undulation + 5 snatch pull/5 muscle snatch/5 snatch press/5 ohs/5 sots press/5 each leg duck walk forward/5 each leg duck walk backward/5 hang snatch/5 power snatch (45#)
B- Snatch- WU- 5@45/3@65/95/1@115 WS- 1@135/145/155/165/175f/170f (but sooo close/got under it and dropped it on the way up:)
C- OHS- WS- 3@145/165/185
D- Bulgarian Split Squat- 8 each leg x’s 3 rounds @ 24kg (53#) KettleBell in each hand
E- Glute Ham Curl- 8/8/8
F- PVC OHS Tabata + 3 Minutes of the Plank Game + 15 Minutes of Hide and Go Seek 😀
Oly WOD at 5pm
Warm Up 7 MIn AMRAP- 250M Row/20 Push Ups/15 Ring Rows/10 Chin Ups – 1+250+20
Power Jerk – 85/95/105/110F/110F/105
Strict Press – 7/7 @ 55bs/ 70%
21/15/9 – Wall Ball@ 12lbs/Renegade Row@ 15each – 6:31