WOD 5/14/13
6 Minutes of: Shoulder/OverHead/Wrist/Lat Mobility
A- WU- 3 Minutes Row @ 80% RPE + 10 each: Press/clean grip OHS/clean grip Sots Press/clean grip Duck Walk (45/15)
B- Power Jerk- 3 Minutes WU- 70% + 3 Every 30 Seconds For 5 Minutes @ 70% + 3 Minutes Rest Before Bench
C- Bench Press- 2/2/2/2/2 Max Effort ;90 Seconds Rest Between Efforts
D- 6 Minute AMRAP of ascending ladder: Chest To Bar Pull Up/Wall Ball (20/14)
Notes: perform 1,2,3,4,5,6 etc reps of each movement/ alternating between movements/ continue in this fashion until 6 minutes has expired
Happy Birthday Cory.
You have been such a big part of our success.
Love you very much Buddy
Tammyli & Moises & Izzy
Thanks guys. It sure has been one hell of a ride.
Dang, I would have likes this one!
A: WU: 3 Minutes Row @ 80% RPE + 10 each: Press/clean grip OHS/clean grip Sots Press/clean grip Duck Walk (45/15)
B: Power Jerk: 3 Minutes WU: 70% + 3 Every 30 Seconds For 5 Minutes @ 70%: 18@105, 12@95
C: Bench Press: 2/2/2/2/2 Max Effort; 90 Seconds Rest Between Efforts: 135/135/145/155×1/145F
D: 6 Minute AMRAP of ascending ladder: Chest To Bar Pull Up/Wall Ball (20/14): 7 rounds + 4 pull-ups
A- Warm Up – 400m x 3 rounds – 1:52/1:58/1:57
B-Squat Jerks Singles 7min – 55/65/75/95/95
C- Behind the head singles – 7 min – 75/85/95/105/110/115F
D- Bench Doubles 10 min – 65/75/85/90/95PR/Bounus 100x1PR
E- Press 8min 5/5/5/5 – 35/45/50/55
F- Max effort advanced rope climbs 10 min – 1/1/1/1 – BW/8k/12k/12k
G- Bar Rows – 12/12/12 modified
H-8min AMRAP ascending ladder of c2b/ WB @ 14lbs – 6 Rounds + 2 RXed – ( I didn’t count any no reps today!!!)
A: WU: 3 Minutes Row @ 80% RPE + 10 each: Press/clean grip OHS/clean grip Sots Press/clean grip Duck Walk — 15lbs
B: Power Jerk: 3 Minutes WU: 70% + 3 Every 30 Seconds For 5 Minutes @ 70%: 85lbs
C: Bench Press: 2/2/2/2/2 Max Effort; 90 Seconds Rest Between Efforts: 75/75/85/90/95
D: 6 Minute AMRAP of ascending ladder: Chest To Bar Pull Up/Wall Ball (14 lbs): 6 rounds + 7 C2B pull-ups (rx, I even no-repped a few of the pull-ups)
@1pm- A- 1hour of Parkour with Ann
@3pm- B- Wu- 3 min row @80%=780m + 10 each press/clean grip OHS/sots/duck fwd/back
C- Power Jerk= Wu-5@45/3@95/125 + WS- 3 every 30 seconds for 5 min @145
D- Bench- Wu- 3@45/95/145 WS-3 every 45 seconds @165 for 10 rounds (no spot:(
Ran out of time for metcon!
A: 3 Min Row + 10 each: Press/clean grip OHS/clean grip Sots Press/clean grip Duck Walk (45/15)
B: Power Jerk: 3 Minutes WU: 70% + 3 Every 30 Seconds For 5 Minutes @ 70%: @ 135#
C: Bench Press: 2/2/2/2/2 Max Effort; 90 Seconds Rest Between Efforts: 95/135/155/185/1@195
D: 6 Minute AMRAP of ascending ladder: C2B Pull Up/Wall Ball: 8 rounds + 7 pull-ups
Did my 8 month assessment this morning and it went pretty awesome. I PR’d on everything (thank goodness) except the 400m run. I’m really with everything, but always room for improvement, looking forward to seeing what happens in my next year of Crossfit!
A- WU- 3 Minutes Row @ 80% RPE + 10 each: Press/clean grip OHS/clean grip Sots Press/clean grip Duck Walk (45/15)
B- Power Jerk- 3 Minutes WU- 70% + 3 Every 30 Seconds For 5 Minutes @ 70% + 3 Minutes Rest Before Bench. Worked at 85#
C- Bench Press- 2/2/2/2/2 Max Effort ;90 Seconds Rest Between Efforts 95/105/115/115 (F on second)/105 (didn’t feel like going over to get other weights to do 110#)
D- 6 Minute AMRAP of ascending ladder: Chest To Bar Pull Up/Wall Ball (20/14) 7 rounds +4 Rx (I no repped myself a bunch of times to on the 6th round and that just sucked)
Very Impressive work today!! Proud to have you on the team
Thanks to you and Iz!
A- WU- 3 Minutes Row @ 80% RPE + 10 each: Press/clean grip OHS/clean grip Sots Press/clean grip Duck Walk (45/15)
B- Power Jerk- 3 Minutes WU- 70% + 3 Every 30 Seconds For 5 Minutes @ 145lbs
C- Bench Press- 2/2/2/2/2 @ 135/155/155F/155/155
D- 6 Minute AMRAP of ascending ladder: Chest To Bar Pull Up/Wall Ball (20/14): 8Rds + 9 Rx
Cash out – Alternating Tabata: Box Jumps (24″)/Push Ups: 89 Total Reps
Thanks for fixing my Bench Press Coach Tammyli!!
Anytime