WOD 7/15/13
6 Minutes of Back/Hip/Rack/Shoulder/Ankle Mobility
A- WU- 500M Row @ 90-100% RPE + For Time- 3 Rounds of Cindy
B- Clean and Jerk (Full Squat/Split Jerk)- 5 Minutes WU To 80% of 7/1/13 + 1 Rep Every 45 Seconds For a Total of 12 Reps @ 80%
C- 10 Minutes AMRAP of: 2 Bar Muscle Up/4 HSPU/6 Thruster (95/65)
*D- 5-10 Minutes of: Front Lever Practice
*= If Time Permits
6 Minutes of Back/Hip/Rack/Shoulder/Ankle Mobility
A- WU- 500M Row @ 90-100% RPE + For Time- 3 Rounds of Cindy
4:09 Rx
B- Clean and Jerk (Full Squat/Split Jerk)- 5 Minutes WU To 80% of 7/1/13 + 1 Rep Every 45 Seconds For a Total of 12 Reps @ 80%
Worked at 185
C- 10 Minutes AMRAP of: 2 Bar Muscle Up/4 HSPU/6 Thruster (95/65)
6 ROUNDS+2MU+3HSPU
Rx
A: 500m row – 1:39 + 1/2Tabata 45# Bar Squat Jumps – 36 reps
B: Snatch – 45/45/95/95/95/95/115/115/115/115
C: C&J – 1 rep every 45sec for 12 rds @ 165#
D: 8min AMRAP 1 dead lift / 2 Cln Pulls / 3 HPC / 2 Front Squat / 1 Cln Thruster @ 95# – 4 rds + 1 + 2 + 3 + 2 + 1
500 M Row + 3rft of Cindy – 6:00 Rxed
Clean & Split jerk @ 95lbs x 12 rounds every 45 seconds
9 min AMRAP = 4+2+4+3 @ 65lbs
Nice WODing with My friends a t 11am this morning!!
Was nice to finally do Cindy again and say goodbye to the DNF in my logbook from the first day of basics class. I finished about 10 seconds after Tammy. Did my 500m row in 1:57.
Split jerk – focused on form more than weight 75lb
AMRAP: 5 rounds + 2 + 4
b
LOVE this picture!
A- WU- 500M Row + 3rds of Sindee=4:17(500m row=1:41.8
B- Clean+Split Jerk- WU- 5@45/3@95/115/2@135 + WS- 1 every 45 Seconds for 12 reps @ 155lbs
C- Squat- WU- 3@95/135/185 + WS- 6/6/6/6/6/6@200Lbs; 3 Minutes Rest Between Sets
D- Glute Ham Curl- 6/6/6/6/6
E- 100 Banded Good Morning, Medium-Heavy Green Band