WOD 9/18/13
5 Minutes of Shoulder/Pec/Wrist/OH Mobility
A- WU- 30 Seconds each: High Knees/Fanny Whackers/Carioca/Bear Crawl/Crab Walk/Inch Worm/Duck Walk
B- Split Jerk- 5 Minutes WU To 75% + 4 @75% EMOM for 5 Minutes
C- Split Press– 3/3/3 Max Effort; 90 Seconds rest between attempts -10 Minute Cap
D- Close Grip Bench Press- 10 Minutes To A Challenging Double
E- 8 Minute AMRAP of: 1 WallWalk/10 C2B/5 HSPU
Adorable!!!! Fun looking wod, enjoy everybody!!!
A: WU: 30 Seconds each: High Knees/Fanny Whackers/Carioca/Bear Crawl/Crab Walk/Inch Worm/Duck Walk
B: Split Jerk: 5 Minutes WU To 75% + 4 @75% EMOM for 5 Minutes: 115#
C: Split Press: 3/3/3 Max Effort; 90 Seconds rest between attempts: 75#
D: Close Grip Bench Press: 10 Minutes To A Challenging Double: 145#
E: 8 Minute AMRAP of: 1 WallWalk/10 C2B/5 HSPU: 3 rounds. 1/2 my C2B’s were band-aided, and need to work on HSPU depth.
B- Split Jerk- 5 Minutes WU To 75% + 4 @75% EMOM for 5 Minutes
Worked at 85. Just realized I did my math wrong and should have gone heavier, crap.
C- Split Press- 3/3/3 Max Effort; 90 Seconds rest between attempts -10 Minute Cap
Didn’t write this down….weight was low, trying to figure out the movement.
D- Close Grip Bench Press- 10 Minutes To A Challenging Double
135×2, with just the tiniest assist from X on rep 1.
E- 8 Minute AMRAP of: 1 WallWalk/10 C2B/5 HSPU
4 rounds even
– C2Bs kipped and sometimes my C didn’t quite make it 2 the B
– HSPUs to a 25# plate
you touched your head to a plate ? Ouch
5 Minutes of Shoulder/Pec/Wrist/OH Mobility
A- WU- 30 Seconds each: High Knees/Fanny Whackers/Carioca/Bear Crawl/Crab Walk/Inch Worm/Duck Walk – not terrible.
B- Split Jerk- 5 Minutes WU To 75% + 4 @75% EMOM for 5 Minutes- @135lbs
C- Split Press- 3/3/3 Max Effort; 90 Seconds rest between attempts -10 Minute Cap @115lbs
D- Close Grip Bench Press- 10 Minutes To A Challenging Double @185 with a bit of help
E- 8 Minute AMRAP of: 1 WallWalk/10 C2B/5 HSPU 4 rounds and change, modified everything but the wall walk today, focused on getting a full range of motion on the C2B, HSPU is still not in range.
Went and tacked on an extra hour of cardio after this workout, HSPU might stay out range without serious dietary restrictions and added cardio to bring my weight down.
A: 7min AMRAP of 7 plate burpees & 7 plate back squats – 8 rds
B: Split Jerk 1RM – 45/135/135/165/185/195/205/220(f) it was close though!
C: Bench 1RM – 135/155/185/205/215/225(f)
D: 5min AMRAP of 5 weighted push up(45)/5 HSPU/5 Bar MU – 2 rds not rx – failed about half of the BMU’s, just couldn’t get over that bar consistently tonight.
WU- 30 Seconds each: High Knees/Fanny Whackers/Carioca/Bear Crawl/Crab Walk/Inch Worm/Duck Walk
Split Jerk = 4 @ 95lbs – EMOM for 5 Minutes
Split Press- 3/3/3 = 55/60/65
Close Grip Bench Press on the NEW 3″ Axel (The Branch) Maxed out at 84lbs for 2
8 Minute AMRAP of: 1 WallWalk/10 C2B/10 Push Ups = 2 Rounds + 1+ 10