Monday, August 25, 2014

12.2

Fear the Beard

CLASS WOD and STRENGTH
     S2OH
          10 Min to Find a 4RM
              then....
           1 x 4 @ 90%, 1 x 4 @ 80% (of 4RM)
      WOD
           10 Muscle Ups / 100 Double Unders
             8 Muscle Ups / 80 Double Unders
             6 Muscle Ups / 60 Double Unders
             4 Muscle Ups / 40 Double Unders
             2 Muscle Ups / 20 Double Unders
             15 Minute Time Cap

COMP WOD
      EMOM in 3 Minutes...
         5 Power Snatch (135/95 or HAP)
     EMOM in 3 Minutes...
         5 Thrusters (165/115 or HAP)
     EMOM in 3 Minutes...
         5 Hang Power Cleans (205/125 or HAP)
     EMOM in 3 Minutes...
         5 Deadlifts (HAP)

MIDLINE/SKILL
     3 Rounds Each Arm (NFT)...
          3 KB Snatch
          1 KB TGU
          3 KB OHS
          5 KB Overhead Toe Touch
   
         
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5 comments:

  1. Joey MarkingAugust 26, 2014 at 7:13 PM

    CLASS WOD and STRENGTH
    S2OH
    10 Min to Find a 4RM
    then....
    1 x 4 @ 90%, 1 x 4 @ 80% (of 4RM)
    --Push Pressed 225# 3RM, then did 4@205#, 4@185#

    WOD
    10 Muscle Ups / 100 Double Unders
    8 Muscle Ups / 80 Double Unders
    6 Muscle Ups / 60 Double Unders
    4 Muscle Ups / 40 Double Unders
    2 Muscle Ups / 20 Double Unders
    15 Minute Time Cap
    --12:53, not my best showing, but DUs were the actual strength of the workout

    COMP WOD
    EMOM in 3 Minutes...
    5 Power Snatch (135#)
    EMOM in 3 Minutes...
    3 Thrusters (165#)
    EMOM in 3 Minutes...
    3 Hang Power Cleans (185#)
    EMOM in 3 Minutes...
    5 Deadlifts (305#, 325#, 325#)

    ReplyDelete
  2. UnknownAugust 26, 2014 at 7:55 PM

    Yesterday:

    Snatch and Clean and Jerk work: got up to 130# snatch and 175# C&J (cleaned 180# twice but still have work to do getting it overhead)

    25 strict handstand pushups (sets of 15, 5, 3, 2)

    Today:

    COMP WOD
    EMOM in 3 Minutes...
    5 Power Snatch (105#)
    EMOM in 3 Minutes...
    5 Thrusters (125# or HAP)
    EMOM in 3 Minutes...
    5 Hang Power Cleans (145#)
    EMOM in 3 Minutes...
    5 Deadlifts (240#)

    MIDLINE/SKILL
    3 Rounds Each Arm (1 PD)
    3 KB Snatch
    1 KB TGU
    3 KB OHS
    5 KB Overhead Toe Touch

    ReplyDelete
  3. UnknownAugust 27, 2014 at 12:11 AM

    10 min to find 4 rep s2oh: 170#
    1x4 at 90% (155#) 1x4 at 80% (135#)

    Comp EMOM:
    Snatch at 105#
    Thruster at 115#
    Hang power clean at 125#
    Deadlift at 215#

    ReplyDelete
  4. UnknownAugust 27, 2014 at 12:12 AM

    Class Wod as rx'd: 14:13

    ReplyDelete
  5. UnknownAugust 27, 2014 at 9:56 AM

    S2OH 4RM: 205#

    Class WOD:8:48

    COMP EMOM
    Snatch @ 135# for 3 all rounds
    Thruster @ 135# for 3 and one round (my shoulder is a little tweaked after the S2OH)
    Hang Power Clean @ 135 for 5 all rounds
    DL @ 305# for 3 all rounds

    Skill
    3 rounds each arm
    3 KB snatch
    1 TGU
    3 OHS
    (did not do overhead toe touch due to my shoulder)

    ReplyDelete

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