WOD 9/12/12 c
5 Minutes Shoulder/Hip/Back Mobility
Row 500M or Run 400M
Power Jerk– 15 Minutes to Establish Heavy Single
5 RFT of: 3 Muscle Ups (band assisted scale)/9 Power Jerk (115/75)
Row 500M or Run 400M (opposite of whatever you did earlier)
[youtube http://www.youtube.com/watch?v=G6Kjx3grrvk?list=UUQD_eXSBocXivEyTa1OX3Bw&hl=en_US&w=440&h=248]
strength class this am. 400m racked walk/ bench press plyo push ups / squats and box jumps. 400m SB run.
it was a good mix of using the same muscles in a different way explosive jumping and fast pushing versus the steady heavy press of back squats and bench press.. Good to be back after a week hiatus
strength class this am. 400m racked walk/ bench press plyo push ups / squats and box jumps. 400m SB run.
it was a good mix of using the same muscles in a different way explosive jumping and fast pushing versus the steady heavy press of back squats and bench press.. Good to be back after a week hiatus
Strength WOD:
Warmup: 50 jump squats / 400m racked walk (32lb KB): 6:10
Bench Press: 3/3/3/3/3 (155/95), followed by 9 Plyo Pushups after each set: 3@120 x 5, 9 Plyo x 5
Back Squat: 3/3/3/3/3 (185/115), followed by 9 Box Jumps after each set: I had very little shoulder mobility so I substituted front squats instead. 3@145 x 1, 3@115 x 4, 9 Box Jumps (24 in) x 5
400m SB Run: 1:40
First completed met con since I’ve been sick.
For Time:
500 Meter Row
50 Wall Balls @ 20#
400 M Row
40 WB
300 Row
30 WB
200 Row
20 WB
100 Row
10 WB
19:27 (take that congestion!)
After the noon class I decided that I could do two wods.
5 Rounds
3 Muscle Ups
9 Push Jerk @ 115#
10:05 (muscle ups started to get hard because of tired shoulders)