WOD 8/3/12

5 Minutes Hip/ Shoulder/ Back Mobility

Row 500M @24-28 SPM

Shoulder Press– 3/3/3/1/1/1 (Max Effort/20 Minute Cap)

4 Rounds of: 3 Minute AMRAP of:1 Power Clean @ 80% of Press 1 RM/3 Shoulder Press @ 80% of Press 1RM/6 Ring Dips/9 Air Squats; 90 Seconds Rest Between Rounds

10 replies

Charles George says:
08/03/2012 at 9:21 AM

Shoulder press 95/115/115/135(f)/120/125 (PR)
WOD 9 rounds
Reply
Charles George says:
08/03/2012 at 9:21 AM

Shoulder press 95/115/115/135(f)/120/125 (PR)
WOD 9 rounds
Reply
michaelcahill73 says:
08/03/2012 at 9:35 AM

shoulder press 95/105/115/125/135f
9 rounds on the WOD + a few extra cleans and Presses. shoulders are smoked
Reply
Coach K-Rod says:
08/03/2012 at 11:54 AM

Olympic Total (158# BW):

Snatch: 1 – 155#/F – 160#/F – 160#
Clean & Jerk: F – 205#/1 – 205# (PR)/F – 210#

Total = 360# or 163.64 KG
Reply
- Coach K-Rod says:
  08/03/2012 at 1:48 PM
  
  The ‘winning’ lifts:
  http://www.youtube.com/watch?v=Re4L2SbGEJY&feature=plcp
  
  http://www.youtube.com/watch?v=IMzDtUIomIY&feature=plcp
  Reply
  - Head Coach says:
    08/03/2012 at 3:45 PM
    
    Nice Job on the C&J PR.
    Reply
Head Coach says:
08/03/2012 at 3:42 PM

500M Row @ 90%=1:40.7
Snatch- WU-5@45 WS-3@100/115/135/150
Clean & Jerk- 3@135/145/165/185
Squat- 3@165/192/220/247
5 rft of: 5 Ring Dips/10 HRPU/15 Ab Mat Sit Ups/20 Double Unders=10:28
Reply
coachcanadan says:
08/03/2012 at 3:50 PM

500m row = 1:39

Snatch 3-3-3-3 (last set = 90%)
95-105-120-130

Clean 3-3-3-3 (last set = 90%)
135-155-175-185

High bar back squat 3-3-3-3 (last set = 90%)
185-205-225-240

No fails at all today! Super stoked.

Then I did yesterday’s metcon:
4 RFT of:
12 power cleans @ 125#
30 DU
20 pullups
Total = 15:28RX

Fun one! Tiring workout though!

It was awesome having all those people at the noon today! Some great PRs, and I saw a lot of good form today, all throughout the workouts. Be proud everyone! Excellent jobs by all.

Coach Dan
Reply
Kaitlin says:
08/03/2012 at 6:15 PM

Row 500 m

Push Press 3/3/3/1/1/1
65/75/80/85/90/95

4 rounds of 3 min AMRAP: 1 power clean/3 push press/6 ring dips/9 air squats (90 sec rest between rounds)

10 full rounds @ 85lbs & blue band assist with dips
Reply
- Coach TamBot says:
  08/04/2012 at 5:01 PM
  
  Hi Kate!!
  Reply