WOD 5/23/14
8 Minutes of Hip/Back/Ankle/Wrist Mobility
A- WU- 400M Run @ 80% RPE + 3 RNFT of: 5 Each Pistol/5 Each Lunge/15 Wall Facing Prisoner Squat -5 Minute Cap
B- Clean- 15 Minutes To A Heavy Single
Notes: No more than three attempts above 90%/Use first 8 Minutes to warm up to 90% then take three heavy attempts/They should look something like: 95-97%/Then 101-103%(if successful move up to 103+%/if not try 101-103% again)/Then 103+%/You can adjust up or down +/-2% depending on how the weight feels.
C- Sumo DeadLift- 15 Minutes To A Heavy Double
D- 7 Minute AMRAP of: 21 Double Unders/3 Power Clean/2 Each Front Racked Lunge (70-75% of today’s Clean)
Notes: For Double Unders advanced athletes can scale to UB sets of 21/Beginner athletes can scale down to less reps or 42 attempts or a set amount of time for practice or 3:1 Singles (60 singles) or 21 Tuck Jumps.
Regionals is going on this weekend. Watch the ladies from the mid Atlantic and southern cal go at these wods.
http://youtu.be/icv156UGf44
There’s gonna be some good stuff this wknd- MidAtlantic and SoCal!
Happy Friday everyone!
The 7:00 ladies were discussing an outing. I think it’s time. So:
Sea Witch @ 8:15. I’m good for at least one or two for sure. All are welcome!
That’s really cool Dave.
A: Usual Run + 3RNFT of random stuff, yada yada
B: Clean: 95/115/135/145
C: Sumo DeadLift: 145/195/245/265
D: 7 Minute AMRAP of: 21 Double Unders/3 Power Clean/2 Each Front Racked Lunge (70-75% of today’s Clean): 5 rounds @ 105 lbs
Strict press 1RM – 165 pr
10 min amrap of
30 du
10 c2b
10 rounds +32 reps
All UB
Nice work Coach!
Thanks. Felt a lil off on the c2b. But I’m happy with this score. I feel like I’ll do well on 14.1 when I get to it.
nice job on the PR
Thanks. It’s hard to improve that damn strict press.
WU- 400M Run @ 80% RPE + 3 RNFT of: 5 Each Pistol/5 Each Lunge/15 Wall Facing Prisoner Squat (first time doing pistols in my regular sneakers and it wasn’t that bad- better than yesterday!)
Clean- 15 Minutes To A Heavy Single- 145/155 Failed at 3 attempts, but I will get this!
Sumo DeadLift- 15 Minutes To A Heavy Double- 205#
7 Minute AMRAP of: 21 Double Unders/3 Power Clean (105#, which was 70% of 1RM) /2 Each Front Racked Lunge- 7 rounds, all sets of DU UB
EMOMx7 6 UB Butterfly pullups
Did 2 sets of 2 Bar Muscle ups- just wanted to make sure I still had them and then I ripped. They have definitely improved so am going to start working on these more.
wu: 3 rounds of 400 M Run: 1:27/1:19/1:23
2 RNFT: 5 each weighted pistols (18lb kb)/5 each OH lunge (45)/5 hang power snatch (20kg)
A: Snatch: Singles: 31kg/41kg/51kg/61kg/71kg/76kg fail x3
B: Hang Squat Clean: Singles: 40kg/50kg/60kg/ 70kg/ 80kg/ 90kg/102kg PR
C: Sumo Deadlift: Singles: 135/185/225/275/315/345/365/375 PR
D: 12 Min AMRAP: 21 UB DU/3 power snatch (53kg)/2 each OH lunge (53kg)
E: 100 Hollow Rocks/ 100 Superman Rocks
Thank you Iz, Marcos and Caroline for pushing me.
D: 12 Min AMRAP: 21 UB DU/3 power snatch (53kg)/2 each OH lunge (53kg)
8 rounds + 21 UB DU
Damn Greg!! Great numbers. 🙂
WU: 3 rounds of 400 M Run: 1:36/1:27/1:23
2 RNFT: 5 each modified pistols /5 each OH lunge (25)/5 hang power snatch (15kg)
A: Snatch: Singles: Got to around 90lb
B: Hang Squat Clean: Singles: 132 lb
C: Sumo Deadlift: Singles: 255 (started to get a bit light headed)
D: 12 Min AMRAP: 21 DU/3 power snatch (65lb then switched to 45lb)/2 each OH lunge – 7 rounds
E: 100 Hollow Rocks/ 100 Superman Rocks
Definitely need to work on those DU and may try a new rope. Had a ton of fun guys! Super excited to have committed more to this.
A: warm up
B: clean – 135/165/185/215/225/235/240
C: sumo DL 2rm – 185/225/275/295/315
D: 7min AMRAP – 6rds + 21 + 1 @ 135#
B- Clean- 15 Minutes To A Heavy Single
15/45/65/75/85/92PR (finally broke past 90!)/95PR/100PR 🙂
C- Sumo DeadLift- 15 Minutes To A Heavy Double
45/115/145/165/175
D- 7 Minute AMRAP of: 21 Double Unders/3 Power Clean/2 Each Front Racked Lunge (70-75% of today’s Clean)– worked at 65%, those lunges just weren’t and did 30 seconds of double under practice each round – got 11 d.u. in one of the rounds – finally actually starting to get a few of these== 5rds+du+3+1
…and a great Pils at SeaWitch!
A) 400m run & mobility
B) Clean 1rep – 40/60/70/80/85/90/92k – that’s over 200lbs finally!
C) Sumo DL 2rep – 135/225/275/295
D: 7min AMRAP – 21DU/3PWC@135/2ea Front Rack Lunge – 8+1