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12/22/2013 WOD

By: 10 Comments

Monday 12/22/2013

Olympic:

15 Min EMOM

Clean And Jerk Ladder starting at 60% of 1 rep

Every 60 seconds move up 10 Pounds

If you miss, go back to starting weight and begin again

WOD:

21-15-9

Level 1-

Pike Push Ups

Ring Rows

Perform 5 HBBS@70% between each round

Level 2-

HSPU off a box

Pull Ups (band as needed)

Perform 5 HBBS@70% between each round

Level 3

HSPU

Chest to bar Pullups

Perform 5 HBBS@70% between each round

 

Comments: 10

  1. C&J ladder: started with 75 lbs. went up to 125 lbs form went down hill finished 105 lbs.

    WOD: lvl 2 5 banded pull ups once at pull up failure. HBBS @ 145 lbs.

  2. Phew..that was a long 15 minutes…
    Started at 125, failed at 195 back down to 135 and finished with 2 minutes @ 185.

    WOD – 9:33 @ Level 2 w/ purple band and 70% HBBS @ 255 lbs.

  3. Oly – Started at 125# failed @ 195# and went back down to 135#
    WOD – Level 3/2, 13:16, 195# – HSPUs (few pikes to round out the first two rounds) and regular kipping pullups

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