1/14/14 WOD

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FUNCTION

A. EMOM for 8 min

Split Jerk x 1 rep- heavier then last week

B. Close Grip Bench Press- 3,2,1,1,1- building each set; rest 2-3min.

C1. AMRAP in 60 sec.

Power Clean + jerk-95/75

-Rest 90 sec.

C2. AMRAP in 60 sec.

Power clean + jerk-115/85

-Rest 90 sec.

C3. AMRAP in 60 sec.

Power clean + jerk- 135/95

D. 3 sets of:

AMRAP in 3 min of:

9 Push-ups

12 Squats

15 KBS-53/35

-rest 60 sec.

*score- reps for C1,C2,C3 and rounds for D.

DRIVE

A. 15 min to establish a 1RM Hang Clean + Jerk

B. Hang Clean + jerk 1×1@90%, 1×1@95%, 1×1@100% of max from A.

C. Front Squats- 1×3@60%, 1×3@70%, 3×3@80%- rest 2 min.

D. 3 rounds for Cals and reps of:

2:00 min ME Airdyne

1:00 min UB HS Holds

-perform a 10 Burpee Penalty for every time HS Hold is broken.

*Score- A=max hang clean + jerk. D= Cals and breaks of HS holds.

STRENGTH

AM

A. 5 min Row @70%

B. 8 sets of:

Run 1 lap

200m Row

30m Bear Crawl Sled Drags-270/180

30 sec plank on rings

3 Burpee Box Jump-24″

3 Strict Pull-ups

-rest 120 sec walking.

PM

A. 5 sets of:

Push press x 1/ push jerk x 1/ Split Jerk x 2- rest 2 min

B. EMOM for 12 min:

Odd- 4-5 Incline DB Bench

Even- 7-10 CTB Pull-ups

C. 50 HSPU for time.

Posted on: January 13, 2014admin

4 thoughts on “1/14/14 WOD

  1. AM

    I got this done, however, I ended up chasing Lindsey the entire time.

    PM
    Decided to sit in the hot tub instead because of how wrecked my posterior chain felt. Hopefully it feels better tomorrow — if not, I may just do some active recovery / mobility stuff in an effort to get ready for the rest of the week.

  2. a. went up 5 lbs from last week’s split jerk
    b. close-grip was sad
    c.8, 5, 2 all at rx (woo-hoo!)
    d.8 full rounds swinging a 47 lb bell (woo-hoo!)

  3. A. Done
    B. done-I don’t have paper I’m thinking around 3:40ish each round
    PM
    A. Build up to 165
    B. 40#/10
    C. 3:22

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