WOD 5/5/14
8 Minutes Shoulder/Wrist/OH/Thoracic Mobility
A- WU- 400M Run @ 70-90% RPE + 3 RNFT of: 10 Burpees/8 BTN Sots Press (45/15#)6 K2E/4 HSPU -8 Minute Cap
B- Power Jerk + Split Jerk- 15 Minutes To A Heavy Single
Notes: Perform 1 Power Jerk immediately followed by 1 Split Jerk/Rest as needed between efforts/The first Jerk must be a Power Jerk/Shoulder to overhead any how for second rep including Press, Push Press, Power, Split or Squat Jerk.
C- Clean Grip Bench Press- 15 Minutes To A Heavy Double
Notes: Using a Clean Grip (approximately thumbs to thumb and a half’s width from the smooth), use 15 minutes to build to a heavy double.
D- 6-8 Minute AMRAP of: 5 C2B Pull Up/15 USA K.B. Swing (2/1.5 Pood)
Notes: Length of AMRAP depends on how much time is left after Bench Press.
Dariel/conjugates: I just had to cancel my conjugate visit for tomorrow AM. Once it’s done can someone let me know what you did so I can hit the globo?
I have a guess on what we might be maxing out on, based on the apparent 4 week cycle…hope I’m right.
Today’s WOD was pretty fun. I enjoyed being able to work on my jerks. I’m still pushing forward.
Power jerk + split jerk – 75/85/95/105/115/115/115lbs
Bench press doubles – 65/75/85/95/105/105
6 min Amrap – 5 C2B pull ups/ 15 KBS @ 20k – 4+5+12
I wanted to welcome a bunch of new faces to the Box. Be sure to introduce yourself and guide them in the right direction. We are all part of the same team one big family.
Week 1/Day 2 5/5/14
A- WU- 500M Row@70%=1:54.2 + 6 minutes of movement prep.
B- Hang Clean(High hang to mid thigh position)- WU- 5@20/3@40 + WS- 3@43/43/63/73/73/73kg
C- Jerk- 3@43/43/63/73/73/73kg
D- Hang Clean Pull- WU- 3@60 + WS- 5@85/85/85kg
E- Front Squat- 5@73/73/73kg
F- Glute Ham Curl (GHR)- 10/10/10/10 (first 3 sets UB/7 + 3 with a little assist:) + Standing Ab Wheel Roll Outs- 10/10/10/10 (Partial ROM) + GHD Sit Up- 10/10 + Back Extension- 10 + 10 band resisted.
Strength
400M Run @ 70-90% RPE + 3 RNFT of: 10 Burpees/8 BTN Sots Press (45/15#)6 K2E/4 HSPU
Power Jerk + Split Jerk- heavy single 140#
Snatch Balance- heavy double 105#
Snatch Pulls from ground 3/3/3 at 85% (95#) 3/3/3 at 90% (100#)
WOD
800 M MD Run
Power Clean- work up to 80% and then 3 EMOM for 10 min- 120#
Clean Grip Bench Press- 15 Minutes To A Heavy Double- 125#
6 Minute AMRAP of: 5 C2B Pull Up/15 USA K.B. Swing (1.5 Pood)-
3 round +5+5 Rx
Notes: Length of AMRAP depends on how much time is left after Bench Press.
OLY WOD
400M Run @ 70-90% RPE + 3 RNFT of: 10 Burpees/8 BTN Sots Press (45/15#)6 K2E/4 HSPU
Power Jerk + Split Jerk- heavy single- 195
Snatch Balance- heavy double- 165
Snatch Pulls from ground 3/3/3 at 85% (135#) 3/3/3 at 90% (155#)
WOD
800 M MD Run
Oly Squat- 5@135/185/205/215/225/235
Clean Grip Bench Press- 15 Minutes To A Heavy Double- 155# 🙁
6 Minute AMRAP of: 5 C2B Pull Up/15 USA K.B. Swing (2 Pood)-
3 round +5+5 Rx