WOD 7/1/13
6 Minutes of Shoulder/Back/Hip Mobility
A- WU- 5 Minute AMRAP of: 5 Burpee Broad Jump/7 BallSlam (20/15)/9 Anchored Sit Up
B- Clean & Jerk (full squat clean + split jerk)- 18 Minutes To A 1 Rep Max (Only 3 Attempts @ 1RM) ; 2-4 Minutes Rest Between Efforts
C- Chest To Bar Pull Up (kipping)- 3-5 x 10 sets;30 Seconds rest between sets
D- 3 Rounds of: 1 Minute Max Reps: USA K.B. Swing (2/1.5 Pood)
A- WU- 5 Minute AMRAP of: 5 Burpee Broad Jump/7 BallSlam (20/15)/9 Anchored Sit Up- 4 rds + 3 burpees
B- Clean & Jerk (full squat clean + split jerk)- 18 Minutes To A 1 Rep Max (Only 3 Attempts @ 1RM) ; 2-4 Minutes Rest Between Efforts- 185
C- Chest To Bar Pull Up (kipping)- 3-5 x 10 sets;30 Seconds rest between sets kipped and butterflied for a little while
D- 3 Rounds of: 1 Minute Max Reps: USA K.B. Swing (2/1.5 Pood) 60 total reps
Good workout today
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Oly:
A- WU- 5 Minute AMRAP of: 5 Burpee Broad Jump/7 BallSlam (20)/9 Anchored Sit Up- 5 rds
B – C&J 1RM – 135/165/185/205(f)/205(f)/205(PR)
C – 3RM Front Squat – 135/185/205/215
D – 6min EMOM of (9) 2pood USSR Swings + (3) C2B Pull Up
Olympic Lifting
5min AMRAP: 5 burpee broad jump/7 ball slams (15)/9 anchored sit ups
4 rounds
Squat Clean and Split Jerk: 5@45/3@75/2@95/115/125/135/145/155/160/165 PR!
Front Squat:
2@130/3@140/3@150
6min EMOM:
Min 1,2,3: 9 USSR KBS (2 pood)/3 C2B PU
Min 4,5,6: 6 USSR KBS (2 pood)/3 PU
A- WU- 5 Minute AMRAP of: 5 Burpee Broad Jump/7 BallSlam (20/15)/9 Anchored Sit Up- 5rds + 5 burpees +2ball slams
B- Clean & Jerk (full squat clean + split jerk)- 18 Minutes To A 1 Rep Max (Only 3 Attempts @ 1RM) ; 2-4 Minutes Rest Between Efforts
45×3, 95, 125×2( first rep was a little sketch), 130, 135, 140(match)
C- Chest To Bar Pull Up (kipping)- 3-5 x 10 sets;
Bet 3 and 4 each round, maybe 2 with 5
D- 3 Rounds of: 1 Minute Max Reps: USA K.B. Swing (2/1.5 Pood)
20, 21, 23
total reps:64rx
OLY Class at 5pm
Warm Up – 5min AMRAP of 5 Burpee Broad Jumps/ 7 Ball slams/ 9 Sit Ups = 4+3
Clean & Jerk Singles – 75/85/95/105/115/120FF
Front Squat Tripples @ a percentage – 105/115/120
6 rounds of 9 USSR KBS @ 53lbs/ 3 Chest 2 Bar Pull Ups EMOM = RXed !!
A- WU- 5 rounds
B- Clean & Jerk 135/155/165 PR
C- sets of 3 with kip work
D- 70 reps at 24kg
A- Wu- 5 min amrap of: 5 burpee broad jump/7 ball slam/9 sit up=5+1
B- c&j- 18min-1rm=wu- 5@45/2@75/95/135 + ws- 1@155/165/175/185/205f/185/195f
C- oly sq- Wu-4@135/185/205 + ws- 4/4/4/4/4/4/4/4@220
From San Diego!
100 Curtis P’s (75)
75 Pull Ups
50 Ring Dips
25 Toes to Bar
56:33 Rx
This hurt quite a bit. Miss all you guys!