Thursday, December 18, 2014

Friday December 19th, 2014

Fitness:

A1. Shoulder Press; 4-6 reps x 3 sets; rest 1 minute
A2. Supinated Pull-ups; 4-6 reps x 3 sets; rest 1 minute.  Have someone help push your feet up to make the pull-ups. 

B1. Bench Press; 5, 5, 5, 3, 3; rest 1 minute
B2. Bent-Over Barbell Rows; 4-6 reps x 5 sets; rest 1 minute

C. 
AMRAP in 7 minutes:
3 Clean and Jerks - moderate
3 weighted sit-ups
6 Clean and Jerks - moderate
6 weighted sit-ups
9 Clean and Jerks - moderate
9 sit-ups
etc...


Performance: 

A1. Shoulder Press; 3 reps x 3 sets; rest 1 minute
A2. Weighted Supinated Pull-ups; 2 reps x 3 sets; rest 1 minute

B1. Bench Press; 3, 3, 3, 2, 2, 2; rest 1 minute
B2. Bent-Over Barbell Rows; 2-3 reps x 6 sets; rest 1 minute

C.
“Open WOD 13.4″
AMRAP in 7 minutes:
3 Clean & Jerks @ 135#/95#
3 Toes-to-Bar
6 Clean & Jerks @ 135#/95#
6 Toes-to-Bar
9 Clean & Jerks @ 135#/95#
9 Toes-to-Bar
etc…

5 comments:

  1. A1. 115,115,125
    A2. 8,6,4 non weighted
    B1. 185,195,195,205,215,215
    B2. 135,155,155,155,155,155
    C. 60 reps- finished round of 12

    ReplyDelete
  2. A1. 115, 115, 125
    A2. Skipped
    B1. Skipped
    B2. 115 across
    C. 69 reps (27 rep PR)

    ReplyDelete
  3. A. Bench. 165x10, 170x10
    C. 72 reps. Needed to get through cj for the easier t2b reps. Not good.

    ReplyDelete
  4. A1. 135, 145, 145
    A2. 25, 45, 45

    B1. 175, 185, 185, 195, 195, 195
    B2. 185x6

    C. Skipped for now. Feeling a bit beat up

    ReplyDelete