WOD 6/26/13
5 Minutes of Shoulder/Wrist/Elbow/Over Head Mobility
A- WU- 9 Minute AMRAP of: 30 Double Unders/20 Anchored Ab Mat Sit Ups/1 Rope Climb
B- Pendlay Row- 8 Minutes To A Heavy Single
C- Weighted Pull Up- 8 Minutes To A Heavy Single
D- 21/15/9 RFT of: Ring Row/ D.B. Snatch Left Arm/ D.B. Snatch Right Arm (45/25)
Notes: All D.B. Snatches will begin on the floor/ full lock out over head/ control D.B. back to ground using both hands if necessary/ Alternate arms after each successful rep until all reps are completed
A- WU- 9 Minute AMRAP of: 30 Double Unders/20 Anchored Ab Mat Sit Ups/1 Rope Climb:
6Rds + 30 + 15 Rx
B- Pendlay Row- 1 @ 95/115/135/155/175
C- Weighted Pull Up- 1 @ 44/44/53/53/53
D- 21/15/9 RFT of: Ring Row/ D.B. Snatch Left Arm/ D.B. Snatch Right Arm (45/25): 9:25 Rx
6am Strength WOD:
A: WU: 9 Minute AMRAP of: 12 cal Row/20 Anchored Ab Mat Sit Ups/1 Rope Climb: 4 rounds (substituted 3 towel pull ups for rope climb)
B: Pendlay Row: 8 Minutes To A Heavy Single: 45/65/95 all with bands
C: Weighted Pull Up: 8 Minutes To A Heavy Single. I wore a big chain like a gangsta – was pretty sweet.
D: 12/9/6 RFT of: D.B. Snatch Left Arm/ D.B. Snatch Right Arm (45/25), Muscle-Ups. DNF, late for work
6am Strength WOD:
A: WU: 9 Minute AMRAP of: 12 cal Row/20 Anchored Ab Mat Sit Ups/1 Rope Climb
– 4 rounds even, subbed 200m run for rowing
B: Pendlay Row: 8 Minutes To A Heavy Single:
– 45/65/85/95/105/115ugly (no bands)
C: Weighted Pull Up: 8 Minutes To A Heavy Single.
– maxed at 37.5#
D: 12/9/6 RFT of: D.B. Snatch Left Arm/ D.B. Snatch Right Arm (45/25), Muscle-Ups.
– went to 25# for the second round of snatches, back to 45# for the last round
– subbed jumping MU for MU
– time: i forget
Also, sorry to whoever found my notebook and put it away for me, realized on the train that I had left it in the floor somewhere…
A: WU: 9 Minute AMRAP of: 10 GHD Sit Ups/1 Rope Climb/12 cal Row: 4 rounds+10+1+9cal
B: Pendlay Row 1RM: 3@95 / 2@115 / 2@135 / 2@145
C: Weighted Pull Up 1RM: 12kg/16kg/18kg
D: 12/9/6 RFT of: Ring MU /D.B. Snatch Left Arm/ D.B. Snatch Right Arm (45#) (My reps for the Ring MU’s was 10/6/4 and 12/9/6 for the snatches) – 10:30
A- WU- 9 Minute AMRAP of: 30 Double Unders/20 anchored sit ups/1 Rope Climb=6+1
B- Olympic Squat- WU- 3@135/165/185 + WS- 5/5/5/5/5/5/5 @ 210 (75%);Every 2 Minutes