WOD 6/18/14
8 Minutes of Shoulder/Wrist/Thoracic/OH Mobility
A- 2 RFT of: 200M Run/12 Press (75/45#)
B- 5 Minutes WU Jerk + EMOM for 10 Minutes- Even Minute: 4 Jerk@75%/Odd Minute: 8 Calorie Row
Notes: Start with the Jerk/Adjust the weight and Calorie count as necessary.
C- 3 RFT of: 50 Double Unders/18 Push Press (95/65#)
Notes: Sub with challenging but appropriate number of Double Unders
Post your scores to the Whiteboard.
Week 12 Day 3
Clean & jerk 2/2/2/1/1/1 – 35k/40/50k/55k/57K FFF
Back squat 2/2/2/2/2/1 – 95/125/145/165/175/190/200
Wednesday
A-Row 9×1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9″. Record meters for each interval.
Goal is…
Guys: 500m each interval
This was hard but I didn’t fall apart. Each round was 430m+ 3985m in total. I kind of liked it
Hspu progression
10 minutes of max ub hsw
EMOMx10 3 weighted vest hspu ASAP (as strict as possible)
Strict the entire time. This was a good rep scheme
Pull up
7 sets of 10; 50 second rest between sets
It’s been so long since I’ve done pull ups. Had to sharpen up the technique.
Metcon
21-15-9 of:
TTB
Burpee to target
Power Snatch, 75/55
Box Jump, 30/24″
14:15
This was harder than I thought.
So…off day today? You’re an animal D.
Yea. Working the weaknesses on the off day.
Lol
Forgot to post – I wanted to immortalize the fact I hit myself in the chin at least three times on this Metcon. Talk about shoulder burn-out.