WOD 6/4/13
5 Minutes of Wrist/Shoulder/Over Head/Lat Mobility
A- WU- 3 Minutes of Triple or Double Under Practice/ 2 Rounds of 30 Seconds Each: Crab Walk/Wall Facing Shoulder Taps/Wall Walk/German Hang (10 seconds to transition between movements)
B- Bench Press- 15 Minutes To A Heavy Single; 90 Seconds Rest Between Attempts
C- Pendlay Row- 12/12/12/12 Perfect Reps (HBD); 1 Minute Between Sets
D- Unbroken Butterfly Pull Ups- 3-5 X 10 Sets; 20 Seconds Between Sets
E- 21/15/9 RFT of: Ring Push Up/D.B. Ground To Over Head (45/25×2)
Notes: Top Of EMOM Perform 1 Rope Climb or 2 Partial Rope Climb
5 Minutes of Wrist/Shoulder/Over Head/Lat Mobility
A- WU- 3 Minutes of Triple or Double Under Practice/ 2 Rounds of 30 Seconds Each: Crab Walk/Wall Facing Shoulder Taps/Wall Walk/German Hang (10 seconds to transition between movements)
B- Bench Press- 15 Minutes To A Heavy Single; 125#PR
C- Pendlay Row- 12/12/12/12 Perfect Reps (HBD); 65#
D- 21/15/9 RFT of: Ring Push Up/D.B. Ground To Over Head (45/25×2) 9:43 Rx
Notes: Top Of EMOM Perform 1 Rope Climb or 2 Partial Rope Climb
5 Minutes of Wrist/Shoulder/Over Head/Lat Mobility
A- WU
B- Bench Press- 5×95. 1x/145/175/185/195PR/205 failed at mid point
C- Pendlay Row- 12/12/12/12 Perfect Reps (HBD); 95lb with some not so perfect jerky reps
D- Pull Ups – 3 x 4 blue band assisted (gotta work on pull ups)
E- 21/15/9 RFT of: Ring Push Up/D.B. Ground To Over Head 25lb DBs 5:44 keep your chest up!
Notes: Top Of EMOM Perform 1 Rope Climb or 2 Partial Rope Climb
Great Wod! Very creative! Wonderful class 🙂
A- 2 rounds of 30 sec crab walk, modified shoulder taps and modified wall walks. Then, 2 rounds of 30 sec modified German hang.
B- Bench press: I did 75lbs with reasonable form, and 85lbs with shaky arms, so I don’t count it. No rep me
C- Pendlay Row 2 sets of 12 @ 45lbs Ran out of time 🙁 but maybe this was a blessing bc the next part of the Wod was extra challenging…
D- 21/15/9 I cannot to ring push ups, bless the diesel ppl 🙂 I did regular push ups and 10lb db ground to top with 1 rope climb or partial rope climb EMOM
9 min 38 sec
Huge thank you to Coach Iz for his fantastic program designing and amazing patience with all of us by showing and providing various modifications and demonstrating excellent form time and time again 🙂
Was lovely to WOD!
Missed my Tambot
5 Minutes of Wrist/Shoulder/Over Head/Lat Mobility
A- WU- 3 Minutes of Triple or Double Under Practice/ 2 Rounds of 30 Seconds Each: Crab Walk/Wall Facing Shoulder Taps/Wall Walk/German Hang (10 seconds to transition between movements)
B- Bench Press- 15 Minutes To A Heavy Single; 90 Seconds Rest Between Attempts
95/135/165/175/185/195/205(f) – would have really liked to push over 200lbs
C- Pendlay Row- 12/12/12/12 Perfect Reps (HBD); 1 Minute Between Sets
@ 95lbs, this felt good
D- Unbroken Butterfly Pull Ups- 3-5 X 10 Sets; 20 Seconds Between Sets
Tough to carry momentum through the butterfly, I think I need to loosen my grip on the bar at the top.
E- 21/15/9 RFT of: Ring Push Up/KB Ground To Over Head @ 1 pood each
Notes: Top Of EMOM Perform 1 Rope Climb or 2 Partial Rope Climb
This was BRUTAL. I wanted to finish & did in 11:19. Heavy overhead work is always tough for me. Also have a nice welt on my ankle from 10 rope climbs. Next time, longer socks.