Thu 20 June 2013

Wendler and a WOD in the Garage

Mobilization
MWOD 9/365: Shoulder mobilization with band and lacrosse ball (http://www.youtube.com/watch?v=RSE95NF4eVc&list=PLF7BEBB6AA253819E)
MWOD 10/365: Posterior chain stretch with band (http://www.youtube.com/watch?v=Ol0r8lUqB-Q&list=PLF7BEBB6AA253819E)

Bench press
Warm up: 5 x 20-40-60-80.
Work sets: 5 x 95 - 100, 8 x 106.5 kg.
Bonus: 22 x 70 kg.

Pendlay rows
Warm up: 5 x 20 - 40 - 60.
Work sets: 5 x 82.5 - 88, 7 x 93.5 kg.
Bonus: 20 x 60 kg.

Front squat (no hands)
Warm up: 5 x 20 - 40 - 60.
Work sets: 5 x 86 - 92.5 - 100 kg.

Upper back was tired after the rows so I had a hard time maintaining my position.

Split jerk
Find heavy double, bar is taken from ground.
60 - 80 - 90 - 100 - 110.
Power clean and 2 split jerk. Easy. Just wanted to do the same as Gummi. 115 should be a breeze too.

WOD
For time, 10-8-6-4-2 of
STOH @ 60 kg
Toes-to-bar
KB swings @ 32 kg
Push ups
Burpees

After each round the athlete does 2 x 20m prowler loaded with 40 kg.

Time: 12:00.