WOD 6/11/14
8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility
A- WU- 3 Rounds of : 30 Seconds Each: M.R. Burpee/M.R. Double Unders; 30 Seconds Rest Between Rounds
B- Press- 8 Minutes To A Heavy Single + 2 @ 80% Every 45 For 9 Rounds or 6 Minutes
C- Clean Grip Bench Press- 4 Minutes WU To 70% + 4 @ 70% EMOM for 6 Minutes
D- 3 RFT of: 10 Hang Power Clean + Power Jerk (135/95)/ 500M Row or 400M Run
Post your scores to the Whiteboard.
What’s sub for press and jerk if I can’t go overhead?
This is awesome! If you don’t know anything about ultra marathon(ers)s- this will clue you in. Shit is intense!
http://www.theatlantic.com/video/index/372247/the-roughest-toughest-race-in-the-world/
Crazy. That was more like Ultra Hiking.
9am WOD with Coach Dariel
Warm Up: 3 rds of 30 DU’s/ 30 Burpees – 31/8 34/7 43/7
Press in 8 min – 45×5/55×3/65×2/75×1/80/85F + 65lbs Every 45 sec for 9 rounds
Clean Grip Bench – EMOM for 6 min @ 70lbs
3 RFT of: 10 Hang Power Clean + Power Jerk (65lbs)/ 400M Run = 11:18
Added Week 10 Day 3 in the afternoon
Below the knee snatch – 2/2/2/2 @ 25k/30k/32k/32k
Below the knee Power snatch – 3/3/3 @ 28k
Back Squat 3/3/3/3/3 @ 95/125/145/145/145lbs