WOD 6/25/14
8 Minutes of Shoulder/Thoracic/OH/Wrist/Ankle Mobility
A- WU- 1-2 Minutes Warm Up HRPU/DU + 3 Rounds of: 30 Seconds Each Max Reps: Double Unders/HRPU -5 Minute Cap
B- 5 Minutes to Warm Up Jerk + For Time: 30 Jerks (135/95)/30 Burpees to a 6″ Target 12 Minute Cap
Notes: Scale Jerk to 70-75% of 1RM/Two hands must touch target/Target must be 6″ above standing reach with relaxed shoulder/If you miss the target jump again and touch with both hands.
C- 5 Minutes To Warm Up Bench Press + Mancy- 5 RFT of: 400M Run/15 Bench Press (135/95) – 18 Minutes
Notes: Scale the weight up or down/ choose a weight that will challenge you but allow you to finish in the time cap.
Post your scores to the Whiteboard.
“Surfer on Acid”
3 RFT of
400m run
21 burpee
9:13
Ridiculous amount of obstructions in my running path today.
I like today’s jerk/burpee combo. Gonna give it a try one of these days.
Had an extra long lunch today, so dropped in to Brick.
Squat Cleans
5×2 @ 125#
25min AMRAP
200M run (dodging as many people as possible on 8th ave..this was interesting)
5 squat cleans (75# Rx)
10 T2B
20 DU
7 rounds
This was tough especially in the humidity- everyone got about 7 rounds which was nice because you knew we were all working at about the same intensity (whether scaled or not). T2B are getting better but my hands were killing me from last night!
Man Ernie, Everyone was gunning for your 30/30 time Great Job!!
What is a good bench press alternative? I don’t have a spotter, but i still want to do this WOD.
Dumbbells if you have them. Or kettle bell bench. Or you can turn the bench into a strict press at a lighter load. Depending what your 1rm is. I’d do 95lbs if doing a strict press
Thanks Dariel. One more question: I have the D.B.s, if my 1RM on the bench is 145lbs whats a good range for the weight on the D.B.s?
DBS are going to be harder than a barbell but I’d take 60% of 145 divide it by 2 and that should be a good weight for this work out. About 45lb dbs
I love today’s picture! So strong1
Thanks Shara 😉