WOD 6/19/12 C

5 minutes Hip/Shoulder Mobility

400M Run

Push Jerk– 3/3/3 (60-75%)

For Time- 14/12/10/8/6/4/2 reps of: Jerk (135/95)/1 Rope Climb between rounds (20 min Cap)

8 replies

Coach K-Rod says:
06/18/2012 at 8:54 PM

Come to gymnastics class… I dare you (;
Reply
- Marina says:
  06/19/2012 at 9:26 AM
  
  I am tomorrow…. take it easy on me i’m all sorts of messed up lol
  Reply
  - kurt says:
    06/19/2012 at 7:04 PM
    
    You’ll have fun!
    Reply
dariel31 says:
06/19/2012 at 8:24 AM

100 DU for time 1:16
74 unbroken
Warm up
3 rounds
10 hollow rocks
10 supermans
10 push ups
10 rocking back bends

3 rounds
30 OH lunges 65lbs
20 floor sweepers 65lbs
10 dragon flys
10 good mornings 65lbs
20 hug a twinkly
30 push press 65lbs
27:32
Reply
John Sico says:
06/19/2012 at 10:31 AM

Yeah, what Dariel said. 2:00 for the 100 DU’s for me. 38:something on the 3 rounds. This was tough. Although “hug a twinkly” is my new favorite workout name.
Reply
CT says:
06/19/2012 at 12:38 PM

400M Run – 1:24 (stupid bus)

Push Jerk – 3/3/3 (60-75%) – 3@95, 3@105, 3@110

For Time – 14/12/10/8/6/4/2 reps of: Jerk (135/95) / 1 Rope Climb between rounds (20 min Cap) – 14:43 @ 105 and 95 lbs.
My first 2 sets were at 105, but I brought it down to 95, before finishing the last few sets back at 105. I was doing more of a push press until Coach Kurt correctly called me out on it.
Reply
Coach TamBot says:
06/19/2012 at 6:22 PM

Earlier I did an Air Squat Tabata with Ken – Nice work Ken, liked your stragidy – 21/17/16/16/17/16/16/15 = 134

Hit up the KettleBell WOD at 4pm! Nice group!!

Warm Up – 3 RFT of 200M Sprint/ 10 Burpees/ 20 KBS @ 16K = 8:52
KB Isabelle – 30 KB Snatches each arm = 3:02
10 RFT of 10 each – Ring Row/ KB Push Press 8k each arm = 12:Something

Cash Out 🙂 – Tabata Pull Ups = 25 Reps
Reply
Marina says:
06/19/2012 at 10:44 PM

ladies night tonight….

row 500 m = 2:00

press = 5/5/5 @45lbs (can’t do any push press or jerk yet because of pressure on my back, made sure my presses were with a hollow body position)

For time: 14/12/10/8/6/4/2 strict press @45 and rope climb in between = 12:48

In time remaining = 100 situps
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