WOD 5/19/14
8 Minutes of Shoulder/Wrist/Thoracic Mobility
A- WU- 3 RNFT of: 20 Double Unders/5 False Grip Ring Pull Up/5 Clapping Push Up/5 Kick Up To Handstand (Hold 2 seconds each) -8 Minute Cap
B- Jerk- 15 Minutes To A Heavy Single
Notes: Split, Power or Squat Jerk are acceptable.
C- Pendllay Row- 8/8/8/8/8 (HAP) -10 Minute Cap
D- 3 RFT of: 200M Run/10 UB Ring Dip -10 Minute Cap
Get it Michaela. Look so tough !!
Week 7 Day 1
Warm Up – 800m run NFT
Power Snatch – 2/2/2/2/2/2 @ 25k/28k/31k/35/35/35
Snatch pulls 3/3/3/3@40k
Back squat – 3/3/3/3/3/3@ 95lbs/115/135/165/165/165
Incline Bench 5/5/5/5/5 @ 75lbs
6 min Amrap – of 6 Pull ups on the fat bar/ 6 OHS at 35k – 5 rounds + 4 pulls ups
A: Warm Up
B: Jerk 1RM – 95/135/165/185/205/215/225 (PR) Finally!
C: Pendlay Row – 8/8/8/8/8 @ 105#
D: DB Row – 8/8/8/8 @ 25#
E: 3RFT 200m Run / 10 Ring Dip – 4:03
B- Jerk- 15 Minutes To A Heavy Single – 145# power jerk, PR, yay!
D- 3 RFT of: 200M Run/10 UB Ring Dip -10 Minute Cap – 5:17
A- WU- 3 RNFT of: 20 Double Unders/5 False Grip Ring Pull Up/5 Clapping Push Up/5 Kick Up To Handstand (Hold 2 seconds each) -8 Minute Cap
B- Split Jerk- 15 Minutes To A Heavy Single- 95×5/135×3/155×3/185×2/205×1/215×1/225×1/1 ugly reps, but PR nonetheless. Gotta get my feet wider on the split to stabilze better.
C- Pendllay Row- 8/8/8/8/8 (HAP) -10 Minute Cap
95/115/135/135/155
D- 3 RFT of: 200M Run/10 Dips on GHD-
4:00 – 10UB- 1st round/ 8-UB 2nd/5UB- 3rd
It was smooth Greg so fast
Get it – good job!!! Caroline and Shara and everyone else who hit a new PR.
Better than yesterday.
So sore today. Didnt feel the greatest – looking forward to a rest day tomorrow.
B- Jerk- 15 Minutes To A Heavy Single
15/35/55/65/75/85/90/95PR/100F – I want to try this one again when my shoulders arent sore already)
C- Pendllay Row- 8/8/8/8/8 (HAP) – worked at 65
D- 3 RFT of: 200M Run/10 UB Ring Dip – 6:02
Packed house at 8pm. Worked with bowstead then drove him home 50 feet from the box
B- 45×3/95×3/135×3/165×2/185 (PR)/205 (PR)/ 225 (PR)
C- worked at 135
D- 3:46
Nice work on that pr.
Thanks D. Now I gotta get my clean weight up to fill out the c&j