WOD 5/12/14
8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility
A- WU- Row 500M @ 24-28SPM + 2 RNFT of: 4 Strict HSPU/5 Strict Ring Dip/6 Strict Chin Up/7 Strict T2B -6 Minute Cap
B- Bench Press- 18 Minutes To A Heavy Single
C- For Time: 60 Double Unders + 6 RFT of: 1 Clean & Jerk (185/125)/9 Lateral Bar Burpee/1 Rope Climb + 60 Double Unders -18 Minute Cap
Notes: Scale Double Unders to a feasible # based on ability/Scale weight of the C&J to 85% of your best C&J/Scale Rope Climb to partial range of motion/Do your best to avoid dropping the weight from overhead.
I don’t normally come in on Monday but for this metcon I just might..but I might scale up to 135# bc that’s like the standard these days for these chicks! Nice one Iz!
Week 6 day 4
Warm Up: 100 DU’s
Below the knee clean 3 reps @ 35k/40k/45k/48k/48k/48k/48k
Split jerks 3 reps @ 35k/40k/45k/48k/48k/48k/48k
Back Squat – 3/3/3/3/3 @ 150lbs
I redeemed myself from friday. But i am a day behind.
Bench Press- 18 Minutes To A Heavy Single- 135#/145# F
For Time: 60 Double Unders + 6 RFT of: 1 Clean & Jerk (135#)/9 Lateral Bar Burpee/1 Rope Climb + 60 Double Unders- 12:01 Rx+ (did my 90% like Tam suggested the weight to be)
OLY
A. WU: 30 box jumps @30″ – 1:15 + Row 500= 1:48
B: Split Jerk- Triples 135/165/185/205
C: Front rack sots press: 3/3/3 + 1/1/1
65/85/95+ 105/115/125 PR
6PM
A- WU- 2 RNFT of: 4 Strict HSPU/5 Strict Ring Dip/6 Strict Chin Up/7 Strict T2B
B- Bench Press- 18 Minutes To A Heavy Single
95/135/155/165/175PR
C- For Time: 60 Double Unders + 6 RFT of: 1 Clean & Jerk (185/125)/9 Lateral Bar Burpee/1 Rope Climb + 60 Double Unders
10:35RX
Bench Press – Heavy Single
45/65/75/85/90PR/95PR
For Time: 60 Double Unders (did 5 in a minute) + 6 RFT of: 1 Clean & Jerk (75#)/9 Lateral Bar Burpee/1 Rope Climb (attempted to jump on and get the feet)+ 60 Double Unders (did 11 in a minute)- 13:55
Practiced rope climbing after class — slow and steady, but it’ll get there soon I hope!
Your technique looked solid- better than what I can do with the scissor- with determination and practice you will get to that top!
Got a chance to hit up the 8pm WOD worh coach Anthony.
Fun working with Shante and Sandra!!!
Warm up was fun – 2 ab mats on the HSPU and a band for the dips.
Bench – 65/85/95/105/115PR/120F
WOD – 13:40 RXed
Love coming back to this place. Missed you guys.
WU: 2 Rds
Bench Press: 95/135/155/175/195PR/205F
WOD: 12:25 Rx
Welcome Back Doc
Excited to hear your finishing Med School in a few days. Congrats my friend.
B) Bench 1rep – 135/165/185/205/225/235
C) 60DU, 6rds 1 C&J@165/9 Lateral Burpees/1 Rope Climb, 60 DU – 11:41
A- WU- Row 500M @ 24-28SPM + 2 RNFT of: 4 Strict HSPU/5 Strict Ring Dip/6 Strict Chin Up/7 Strict T2B -6 Minute Cap- 1:48 on the row- 2 ab mats
B- Bench Press- 18 Minutes To A Heavy Single-215- 225 F
C- For Time: 60 Double Unders + 6 RFT of: 1 Clean & Jerk (185/125)/9 Lateral Bar Burpee/1 Rope Climb + 60 Double Unders -14:38
Notes: Scale Double Unders to a feasible # based on ability/Scale weight of the C&J to 85% of your best C&J/Scale Rope Climb to partial range of motion/Do your best to avoid dropping the weight from overhead.