WOD 7/3/13
5 Minutes of Lat/Pec/Delt/Hip Mobility
A- 3 Rounds of: 5 Inch Worm/ 10 Tuck-Up/3 Wall Walk; 30 Seconds rest between rounds
B- Bench Press- 15 Minutes To A Heavy Single; 2-3 Minutes rest between efforts + 10 Rounds of: 3 Every 45 Seconds @ 60%
C- 21/15/9 RFT of: D.B. Man Makers (45/25×2)/Double Unders
D- NFT- 50 each Hollow Rock/Super Man
I always miss these DU METCONS. :/. Wednesdays are not good for rest days. Lol.
6am Strength WOD:
Bench Press Heavy Single: 95/115/135/155F/155F (frustrating)
Press Heavy Single: 75/85/95
21/15/9 of Wall Balls (20), DB Renegade Rows each arm (45), and Burpees: 12:37
B- Bench Press- 15 Minutes To A Heavy Single :: PR’d with 135lb, which is a huge jump up from my previous max attempt of 105… amazing what can happen in 6 weeks or so.
C- 21/15/9 RFT of: D.B. Man Makers/DU’s :: brutal after a week off of CF. 15:45
wow – well done
Did most of yesterdays WOD for Sean Coleman 🙂
WU- 200M Run=39 sec + Dot Drill + Sargent Jump Test= 25.25
B- Depth Drop= 2/2/2 from 30″;30 seconds rest between jjumps + Depth Jump= 2/2/2/2/2/2 from 30″ to max height + Rebounding Depth Jump= 2/2/2/2/2/2 from 30″-30″; 45 Second rest between sets
C- Sumo Dead Lift= WU- 2@45/95/135/185/225 + WS- 2/2/2/2/2/2/2/2/2/2/2/2@275
D- Olympic Squat- WU= 3@45/135185/225 + 3/3/3/3/3/3/3 @232.5
E- Reverse Hyper Swing- 20@90/180/235
5 Minutes of Lat/Pec/Delt/Hip Mobility
A- 3 Rounds of: 5 Inch Worm/ 10 Tuck-Up/3 Wall Walk; 30 Seconds rest between rounds: ~6 minutes.
B- Bench Press- 15 Minutes To A Heavy Single; 2-3 Minutes rest between efforts + 10 Rounds of: 3 Every 45 Seconds @ 60%: 45/135/185/195/205/210F – I’ve been stuck at 205 for a long time, I just can’t get passed it. Worked at 135lbs for the 10 rounds
C- 21/15/9 RFT of: D.B. Man Makers (45/25×2)/Double Unders: Somewhere just about 15 minutes and used 25lbs. There’s no getting used to man makers.
Strength WOD
A) missed the last reverse wall-walk. On the list of things I prefer not to do.
B) 1RM Bench – 45/135/155/175/185/195 (pr?) – not bad with a bum wrist and Patrick sweating in my face a bit. He’s also involved in my wrist situation. Nothing but love.
C) 1RM OH Press – 45/75/95/105 – same wrist issue
D) 21/15/9 Renegade Row @ 45 / Wall Ball @ 20 / Burpee – 9:34
Stacked class – all monsters, zero DNF’s
Next time I see you remind me about your wrist. I will see if I can help you out.
A: Warm Up
B: Bench – 135/155/175/195/205/215(PR)
C: Press – 95/115/135/145
D: 21/15/9 Wall Ball/Renagade Row(45)/Burpees – 10:05
Happy Day!!
Warm Up 3 Rounds of: 5 Inch Worm/ 10 Tuck-Up/3 inverted Wall Walks
Bench Singles 65/75/85/90/95/105F/100F
Press Singles – 45/55/60/65/65/65
21/15/9 RFT of Wall Ball/ renegade row/ burpees = 12:00