WOD 9/10/13
8 Minutes of OH/Wrist/Shoulder/Ankle/Calf Mobility
A- WU- 200M Run @70-90% RPE + Jingle Jangles– 30/30 x10 Rounds
B- Split Jerk- 3 Minutes To 80% + 3/3/3/3/3 @ 80% -12 Minute Cap
C- Close Grip Bench Press- 5 Minutes To 90% of 9/6/13 + 3/3/3 @ 90% -12 Minute Cap
D- Descending Ladder of: 10-1 D.B. Push Press(45/25×2)/D.B. Renegade Row Each (alternate arms)
A- 200m run: 40 seconds
Jingle Jangles: these sucked
B- Split Jerk: worked @ 95#
C- CG Bench Press: 125×3/120×3/120×3
D- 7:40 @ 25#
A: WU: 200M Run @70-90% RPE + Jingle Jangles- 30/30 x 10 Rounds: 200m @ 37 seconds
B: Split Jerk: 3 Minutes To 80% + 3/3/3/3/3 @ 80%: 125 lbs
C: Close Grip Bench Press: 5 Minutes To 90% of 9/6/13 + 3/3/3 @ 90%: 125 lbs
D: Descending Ladder of: 10-1 D.B. Push Press(45/25×2)/D.B. Renegade Row Each (alternate arms): Didn’t really finish these in time. Got through rounds 10,9,8 in about 4 mins @ 25 lbs
I want to come in on Sunday. What is the best time???
Why dont you come by around 12?! Unless you want to hit up a hero at 10..
Cant wait to see you by the way!!!
Which Hero?
A- WU- 200M Run @70-90% RPE 1 minute
Jingle Jangles- 30/30 x10 Rounds (160 something)
B- Split Jerk- 3 Minutes To 80% + 3/3/3/3/3 @ 80%- 110#
C- Close Grip Bench Press- 5 Minutes To 90% of 9/6/13 + 3/3/3 @ 90% -100#
D- Descending Ladder of: 10-1 D.B. Push Press(45/25×2)/D.B. Renegade Row Each (alternate arms) 8:45 Rx
Definitely my worst WOD ever. Over the last couple of days I didn’t eat enough, two meals a day with some fruit mixed in. Truly a recipe for disaster that caught up to me around 7:30. Just didn’t have the juice to apply any giddy up to the lifts today, scaled all weights down.
A. 167 jingle jangles
B. Split jerk reps of 145
C. Close grip bench reps at 165, did the last set at 185 and got two
D. DB Push Press/Renegade Row Metcon with the new 35lb bells (Iz, you’re the man) – I don’t even know how long this took. Over 10 minutes. Just a mess…
Get it together Oak! Everyday cant be a PR day anyway.
Late post as usual…
A- 200M Run + Jingle Jangles- 30/30 x10 Rounds – 16×9 and 18 on the last one
B- Split Jerk- 3 Minutes To 80% + 3/3/3/3/3 – 45/95/115/135×5
C- Close Grip Bench Press- 5 Minutes To 90% of 9/6/13 + 3/3/3 – 95/135/155/175×3
D- Descending Ladder of: 10-1 D.B. Push Press/D.B. Renegade Row (Each) – 7:12 @ 35lbs