WOD 6/2/14
8 Minutes of Wrist/Thoracic/Lat/Hip Mobility
A- 3 RNFT of: 20 Double Unders/5 Forward Rolls/5 Candle Stick Jumps/3 Strict C2B Chin Up -8 Minute Cap
Notes: Scale this up by doing it for time and going unbroken on double unders.
B- Weighted Ring Row– 10 Minutes To A Heavy Set of 5 Reps
C- Rope Climb- 10 Minutes Advanced Practice= Advanced for you; Weighted/no feet/foot work/knees to elbows/partial rope climb/jump and pull up on rope/Challenge yourself
D- 6 RFT of: 250M Row/4 Each D.B. Hang Split Snatch (45/25#)/12 Butterfly or Kippping Pull Up
Notes: Scale weight of D.B. Up or down accordingly/Scale Pull Up with a band or strict if you desire/if crowded just start with pull up or db split snatch. – 20 Minute Cap
3 RNFT of: 20 Double Unders/5 Forward Rolls/5 Candle Stick Jumps/3 Strict C2B Chin Up- 3:58
Weighted Ring Row- 10 Minutes To A Heavy Set of 5 Reps- got to 15# and the weight kept falling off so I just did them weightless
C- Rope Climb- 10 Minutes Advanced Practice- did 5 legless and 2 scissor
6 RFT of: 250M Row/4 Each D.B. Hang Split Snatch (25#)/12 Butterfly- 19:55 Rx stayed consistent with butterfly except maybe 1-3 reps at the last 2 rounds
Oly Lifting-
WU- 20 DU/15 Box jumps
Snatch- 3@75 3@80 3@80 3@90
Clean and Jerk- 3@98/3@115#/3@120/3/3@125#
A: 3RFT 20 DU / 15 Box Jump (24″) – 3:12
B: Hang Snatch – 3@ 45/100/107/115/125/132/137
C: Cln & Jerk – 3@146.5 / 170 / 170 / 180 / 187 (hit 1st, failed 2nd jerk, hit 3rd)
A) 2 Rds of: 20 Double Unders/5 Forward Rolls/5 Candle Stick Jumps/3 Strict C2B Chin Up
B) Weighted Ring Row 5rep – 10/15/25/35/45
C) Rope Climbs – did one with a 44lb kettlebell, did not like it
D) 6 RFT: 4 Each D.B. Hang Split Snatch (45#)/12 Kippping Pull Up/250m Row – 17:17, still not convinced I need to learn the butterfly
I agree Dave, you Kipping pull ups are solid and fast. Why mess with a good thing.
Week 9 day 1
Hang Snatch – 2/2/2/1/1/1/1 @ 28k/30/33/35/37/40/42
Snatch Pull 3/3/3 @ 50k
Back squat 3/3/3/3/3 @ 100lbs/110/120/130/130
Missed my bench so i will start with that tomorrow.