WOD 5/7/13
5 Minutes Shoulder/Wrist/Over Head Mobility
A- WU- 1 Minutes Max Reps Double Unders (triples); 30 Seconds Rest + 1 Minutes Max Reps Wall Facing Shoulder Taps; 30 Seconds Rest + 1 Minutes Max Reps Wall Walk
B- Split Jerk- 10 Minutes To A Heavy Double; 90 Seconds Rest Between Efforts
C- Bench Press- 3 Minutes wu to 80% + 2/2/2/2/2/2/2/2 @ 80%; 45 Seconds Rest Between Sets
D- 9 Minutes AMRAP of: 5 Push Press (135/95)/10 Ring Row/15 WallBall (20/14)
E- 100 Band Pull Aparts
A: WU: 1 Minutes Max Reps Double Unders (triples); 30 Seconds Rest + 1 Minutes Max Reps Wall Facing Shoulder Taps; 30 Seconds Rest + 1 Minutes Max Reps Wall Walk: 53 DU’s, forgot the rest.
B: Split Jerk: 10 Minutes To A Heavy Double; 90 Seconds Rest Between Efforts: 95/125/135
C: Bench Press: 3 Minutes WU to 80% + 2/2/2/2/2/2/2/2 @ 80%; 45 Seconds Rest Between Sets: 2/2/2/2/2/2/2/2 @ 135 lbs.
D: 9 Minutes AMRAP of: 5 Push Press (135/95)/10 Ring Row/15 WallBall (20/14): 3 rounds + 5 + 10 + 6. Push Press @ 95 lbs.
A: WU: 1 Minutes Max Reps Triple Unders; 30 Seconds Rest + 1 Minutes Max Reps Wall Facing Shoulder Taps; 30 Seconds Rest + 1 Minutes Max Reps Wall Walk
B: Split Jerk: 10 Minutes To A Heavy Double; 95/135/155/175/185
C: Bench Press: 2/2/2/2/2/2/2/2 ; @ 165 lbs
D: 9 Minutes AMRAP of: 5 Push Press (135)/10 Ring Row/15 WallBall (20): 4 rds + 5 + 2 Rx
A- WU- 1 Minutes Max Reps Double Unders (triples); 30 Seconds Rest + 1 Minutes Max Reps Wall Facing Shoulder Taps; 30 Seconds Rest + 1 Minutes Max Reps Wall Walk
B- Split Jerk- 2 @ 95/135/155/175/185
C- Bench Press- 2/2/2/2/2/2/2/2 @ 155
D- 9 Minutes AMRAP of: 5 Push Press (135/95)/10 Ring Row/15 WallBall (20/14):
3Rds+5+10+3 Rx
E- 100 Band Pull Aparts
F- Pull Ups: 5/5/5
Tammy yelled at me so I’m writing on the blog 😉
Fun warm-up, didn’t count anything
Split Jerk- 2 @75/95/115/125/1 @ 130
Bench- 8 sets of 2 @ 85lbs
All lifting done with my awesome partner Thomas
Amrap- 3 rds + 5 push press + 10 ring rows + 10 wall balls- got a round and a half at 95lbs then dropped to 75 for the rest
100 band pull aparts- Ew
5/5/5 pull ups with Dr. Tom
A- wu- 3 minute row@50-60%=700m + 30 seconds each crab/duck/kong walk
B- split jerk- 12 min to heavy triple= Wu- 3@45/65/95/115 ws-3@125/135/155/175/185
C- for time- 30 kipping muscle ups=6:09 (a 2 min pr)