WOD 9/24/13
5 Minute Shoulder/Wrist/OH/Pec/Lat Mobility
A- WU- 3 Rounds of: 5 Strict Pull Up/5 Push Up/30 Second AMRAP of: DU’s; 30 Seconds Rest Between Rounds -5 Minute Cap
B- Press- 7 Minutes To A Challenging Single
C- Push Press- 5 Minutes To 85% + 2/2/2 @ 85%; 90 Seconds Rest Between Sets
D- Power Jerk- 7 Minutes To A Challenging Triple
E- 8 Minute AMRAP of: 4 HSPU/5 C2B/6 Each Over Head Lunge (45/25 # Plate)
*D- For Time- 100 Band Pull Aparts
*=If Time Permits
Kenny is going to a hour of tattooing for the highest B4B fundraiser.
Jon R is already Bidding
http://fundraise.barbellsforboobs.org/fundraise?fcid=264502
A: WU: 3 Rounds of: 5 Strict Pull Up/5 Push Up/30 Second AMRAP of: DU’s; 30 Seconds Rest Between Rounds: 128 DU’s
B: Press: 7 Minutes To A Challenging Single: 115
C: Push Press: 5 Minutes To 85% + 2/2/2 @ 85%; 90 Seconds Rest Between Sets: 135
D: Power Jerk: 7 Minutes To A Challenging Triple: 155
E: 8 Minute AMRAP of: 4 HSPU/5 C2B/6 Each Over Head Lunge (45/25 # Plate): 4 rounds + 4 HSPU + 5 C2B + 2 OHLunge Rx
Warm Up 500m Row = 2:18.8
400m Sled Drag @ 100lbs = 5:08
50 foot Farmers Carry – 50lbs each hand /70lbs each hand/90lbs each hand
EarthQuake Bar Press w/ 12k each side – 2/2/2 every 30 sec 1/1/1 every 30 sec
3 RNFT of 7 each GHD Weighted Sit UP 6lbs med ball/ Weighted Hip Ext. 6lb Med ball.
Cash Out = Goat work – strict HSPU 1/1/1/1/1 down to 3 inches from the floor 🙂
small class for a Tuesday night, but it was fun and we each got our own rack!
A- WU- 3 Rounds of: 5 Strict Pull Up/5 Push Up/30 Second AMRAP of: DU’s- 135 Rx
Still got my strict pull ups!
B- Press- 7 Minutes To A Challenging Single- 85#/90# (F) I have been stuck here for an eternity!
C- Push Press- 5 Minutes To 85% + 2/2/2 @ 85%- 105#
D- Power Jerk- 7 Minutes To A Challenging Triple- 125#
E- 8 Minute AMRAP of: 4 HSPU/5 C2B/6 Each Over Head Lunge (45/25 # Plate)- 6 rounds Rx
Felt kinda easy tonight- could’ve pushed a little more.
5 Minute Shoulder/Wrist/OH/Pec/Lat Mobility
A- WU- 3 Rounds of: 5 Strict Pull Up/5 Push Up/30 Second AMRAP of: DU’s; 30 Seconds Rest Between Rounds -5 Minute Cap
169 DUs
B- Press- 7 Minutes To A Challenging Single
75/105/135/150/160f
C- Push Press- 5 Minutes To 85% + 2/2/2 @ 85%; 90 Seconds Rest
Between Sets
Worked @190
D- Power Jerk- 7 Minutes To A Challenging Triple
185/205/225×1
E- 8 Minute AMRAP of: 4 HSPU/5 C2B/6 Each Over Head Lunge (45/25 # Plate)
7 rounds+1hspu
*D- For Time- 100 Band Pull Aparts
*=If Time Permits
A. 5 strict pull up/ 5 pushup/30 sec amrap dus – terrible, 26 dus , kept trippin like my shoe laces were tied together
B. Press – bar/75/95/115/135 pr
C. Push press – established a max to work from, last one was much lighter – 175pr, worked at 150
D. Push jerk – 135/155/185×2 failed the last rep, my shoulders were feeling a little tied at this point for some reason
E. 4 + 4
A- WU- 3 Rounds of: 5 Strict Pull Up/5 Push Up/30 Second AMRAP of: DU’s; 30 Seconds Rest Between Rounds -5 Minute Cap
About 12 – still working on getting the DUs
B- Press- 7 Minutes To A Challenging Single
75#
C- Push Press- 5 Minutes To 85% + 2/2/2 @ 85%; 90 Seconds Rest Between Sets
85#
D- Power Jerk- 7 Minutes To A Challenging Triple
95#
E- 8 Minute AMRAP of: 4 HSPU/5 C2B/6 Each Over Head Lunge (45/25 # Plate)
3 rounds + 4 + 5 + 10 with 25# plate – used a band for my C2B & finally got off the box for my HSPU – thanks Tami!
Looking forward to helping you get better everyday!! Good job Caroline 🙂