WOD 5/21/13
6 Minutes of: Shoulder/Wist/Lat/Over Head/Ankle Mobility
A- WU- 200M Run @ 100% RPE/7 Diamon Push Up/7 Tiger Bend Push Up/7 Pseudo Planche Push Up (fingers facing feet/lean out forward over wrist)/7 Clapping Push Up/7 HSPU -9 Minute Cap
B- Split Jerk- 10 Minutes To A Heavy Single + 1 Every 30 Seconds for 5 Minutes @ 80% (perfect reps/scale down 5-10 % if necessary)
C- Press- 8 Minutes To Heavy Single
D- 6 Minute AMRAP of: 3 D.B. Man Makers (HBD)/12 Wall Ball (20/14)/1 Wall Walk
*E- 100 Banded Pull Aparts
*=If Time Permits
Shoulder Murder.
Real talk.
A – 200M Run + 7ea Diamond /Tiger Bend/Pseudo Planche/Clapping/HSPU – 3:28
B – Split Jerk 1RM – 45/95/135/165/185/195/205/215(PR)
C – 1 Every 30 Seconds for 5 Minutes @ 165#
D – Press 1RM – 135/145/155(f)/150(f)
E – 6 Minute AMRAP of: 3 D.B. Man Makers (45×2)/12 Wall Ball (20)/1 Wall Walk – 3rds
Nice Job. Are you going for my pr record for the week?
Don’t think I know that many exercises.
A- WU- 200M Run @ 100% RPE/7 Diamond Push Up/7 Tiger Bend Push Up/7 Pseudo Planche Push Up (fingers facing feet/lean out forward over wrist)/7 Clapping Push Up/7 HSPU – 4:14
B- Split Jerk- 1 @ 95/135/155/175/185f + 1 Every 30 Seconds for 5 Minutes @ 145
C- Press- 1 @ 75/95/115/125f
D- 6 Minute AMRAP of: 3 D.B. Man Makers (45×2)/12 Wall Ball (20) – 3 Rds + 1
E- Strict Pull Ups: 5/5/5/5
Warm Up : 4:55
Split Jerk SIngles (10min) – 65/85/105/115/120PR/125F +
1 rep every 30 secounds for 10 rounds @ 95lbs
Press Singles (8min) – 45/55/60/65/70/75
6min AMRAP – 3 +3
WU- 200m run + 7 each: diamond/tiger bend/pseudo planche/clapping/hspu (all unbroken)=2:36
Split Jerk- WU- 5@45/3@95/135 + 1@155/175/195/205/215f/215f + 1 every 30 seconds for 5 min @ 165
Press- 1@75/95/115/125/135f/135f/130
6 Min amrap of: 3 db man maker(45#x2)/12 wb (20#)/1 wall climb=3+3+5
100 banded elbow extension (med light blue)