WOD 111102:
STRENGTH
1) 15 minutes to establish a 1RM Power (Push) Jerk.
2) 3X3 Power Jerks @ 85% of above – rest 90 seconds
CONDITIONING
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups
MIDLINE
3X20 UB GHD Situps – rest 60 seconds
So beautiful…
1: 275#
2: 235#
3: Helen-8:00 *on a 408m track
4: its GHD’s no comment
Is he taking a Harley for a ride?
Zing! You got me Corey! That was a dogshit snatch.
But seriously…I don’t get the joke. Was that meant for the over 40 crowd or something? 😉
1) 235
2) 200×3 x3
3) 7:55 Rx, on a 160m indoor track. Not the best place to pick up speed… Luckily, I had Tony leading me out on every run.
4) Check
MFS – 2/4/3
1) 180 – don’t remember old max but I know this was a PR. Left shoulder tendinitis was minimal today so my inner OH monster resurfaced.Â
2) 155
“Helen”
7:29 – 21 sec PR
GHDs check
MFS: 3/2/3 – lats sore, back tightens when I run lately.
1)245…just didn’t have it this morning so stopped there
2)210
Helen
7:57….20 seconds slower than my PR. My pull-ups were garbage
m/f/s: 4/4/3
1. 230# PR by 5#. Still need to redip better, I’m definitely could be going a bit higher.
2. 195
Helen – 8:02 on a 409m track. PR by 22 sec. Might have had 8 even if my butterflies didn’t turn to a regular kip halfway through the last round. Also, workouts involving coward practice are dumb.
MFS – no WOD AIDS this week.
Coward practice! Definitely using that one.
1) 235 (nowhere near a PR, but, I strained both thumbs yesterday on the damn cleans and holding a bar hurt like a bitch. Seriously people, my body is falling apart!)
2) 205 (everything felt fine but my god damn thumbs…)
Helen
7:35 (21 second PR and I’m surprised given the run was a turn around and not in any way on a flat surface. This supplied the littlest bit of a pick me up, so that’s good!)
GHD – yep (worked on moving fast through them, felt very light
MFS – shit/shit/none
day behind
power clean 220# stuck at this weight
3×3 @ 185#
diane
11:31
another un-pr. its possible that this entire wod was done at a near resting heart rate…
fuck you hspus. tried to kip all hspus instead of kipping only when strict hspus ran out.
1: 225# (all press out so didn’t go up)
2: 205#
3: Helen-7:58 *fucking hill
1. 225 missed 235 twice before trying 230. Ended up missing that too
2. 190
Helen
7:55.5 (13 sec PR) Got off the bar just after Thomas…Had the same problem as paneles de yeso butterfly fell apart on the last round.
GHD – yep
1.) 245 pr
Helen- 8:40something
pr by 45 seconds.
Push jerk 155#
Couldn’t for the life of me get through the 3×3. I am guessing it’s from the 45 hspu the day before.Â
Helen 11:22. This is not a pr. Previous time at the old place was 10:53, But I literally don’t know how I could have gone faster- went as hard as I could. I just felt very fatigued. Pullups slowed me down a lot…. I almost couldn’t hold myself on the bar-grip was shot and my arms were tired.
1) 245# (missed 255# twice… technique is terrible, and shoulder flexibility is nonexistent)
2) 215# (technique was better)
Helen – 7:19 (PR, but not by much)
GHDs – Check
M/F/S – 2/4/4
1)215#(Missed 225#…..Pretty sore from the last two days of maxing…
2)175#(Did pretty good on these)
Helen-7:36 (PR by one second, cold wind in our face on the way in!)
GHDs-Did them…..
M/F/S-4/5/6
1) 225# (press out)
2) 205#
3) “Helen”. 9:05 1:10 Pr. One of my weaker wods. I’d like to thank Dill for moving back to R-Town and helping me Pr on my pbr’s as well.