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Wednesday, September 12, 2012

Posted by Mandee on September 11, 2012   |   12 Comments

Warm up:

400m run or 500m row

3 rounds

20 single unders

10 barbell deadlifts

5 barbell push jerks

2 skin the cats

 

WOD:

A. EMOM for 12minutes: clean & jerk

B. *2min AMRAP CTB pull ups

*2min AMRAP T2B

*buy in of 5 C&J @ 155/105 on each AMRAP

 

Powerlifting:

A1. 3 x 5 high bar back squat @ 88% 1RM, rest 3 minutes

A2. 3 x 5 weighted pull ups (work up to a max), rest 3 minutes

B1. 3 x 10 reverse hypers, rest 30 seconds

B2. 3 x 10 DB press, rest 30 seconds

12 responses to “Wednesday, September 12, 2012”

  1. Greg Scarpa says:

    Shout-out to Patrick and Ryan for their assistance Tuesday. Feeling a lot better!

  2. Eric says:

    Good looking programing!

  3. RyanP says:

    No worries man, glad you’re feeling better.

  4. AP says:

    A. 165
    B. Rx’d 30/0 (5 C&Js)

  5. Clair says:

    A. 105# (PR)
    B. Scaled to 95#/7; second AMRAP 85#/12
    Thanks for the great coaching Mandee!!

  6. Adam Campbell says:

    Hey, I forgot a blue skip rope over on the ab mat cupboard. If anyone sees it can they set it aside for me? Thanks!

  7. Nathaniel says:

    A. 230 (5#PR)

    B. rx 27 / 15

  8. Adam says:

    My man Nate Dawg keeeeelled that c&j. Nice PR!

  9. Mac says:

    260 / 20 / 17 rx

  10. Patrick says:

    205/25/18

    C&J heavy singles was a poop-fest.