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Wednesday, September 30 2015

Posted by Mandee on September 29, 2015   |   22 Comments

Pony

 

 

WOD:

A. Overhead Training:

0:00 minute mark: Build up to a 1RM strict press

4:00 minute mark: Build up to a 1RM Push Press

8:00 minute mark: Build up to a 1RM Jerk (stop at 12:00 minute mark)

B. Masters and Teen CF Games WOD:

“The Sandwich”   For Time:

80 calorie row

40 shoulder to overhead 155/105  (50-54  135/95,  55+ 115/75)

80 deadlift 155/105  (50-54   135/95,  55+ 115/75)

C. Overhead Development:

5 snatch grip back rack strict press

5 snatch grip back rack strict press at 1/4 squat

5 snatch grip back rack strict press at 1/2 squat

1 minute bottom of OHS with light weight/barbell

 

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22 responses to “Wednesday, September 30 2015”

  1. Nathaniel says:

    Al Capone himself. One of a kind and can do it all. Great work Stud!

  2. Mandee says:

    Looking good Pony!! 🙂

  3. Kobra Kodi says:

    Stud Capone!

  4. George C says:

    A1) 165
    A2) 195
    A3) 195
    B) 16:07 Rx
    C) Complete

  5. Bradley says:

    Nice jerk Pony! Keep up the strong work.

  6. Nathaniel says:

    A. 160

    B. 230

    C. 260

    D. 13:25 rx

  7. Clair says:

    A. 70
    B. 85
    C. 100
    D. 17:54 scaled weight to 85#

  8. Eric says:

    A. 215-235-265
    B. 15:38 rx’d row end 4:02

  9. Kobra Kodi says:

    A. 150 (5 under PR)
    205 (10 under PR)
    225 (15 under PR)

    B. 17:07 RX

  10. Mandee says:

    A. 125
    B. 165
    C. 180
    D. 13:23 RX
    Caught a lucky break when my hubby got confused and laid down after 40 deadlifts for a bit before realizing he was supposed to do 80…edged him out by 2 seconds 🙂

  11. Teresa R says:

    Way to go Mandee!!

    Strength portion
    KB – 16kg
    24kg
    24kg
    Workout Scaled
    Run 800
    16KG PP
    Back Squat @ 105

  12. Teresa R says:

    Time 15:01

  13. Jeremy M says:

    Open Gym:
    A: strength-bench/split jerk, sled pushes, cluster-deficit PC pause to frt sqt
    B: today’s wod, 13:15, RX (155# DLs have never seemed so difficult)
    -studly photo of the ole Pony!

  14. jamie cherrypicker says:

    A. 150 (pr)
    B. 195 (pr)
    C. 185
    D. 15:01 rx

  15. steve price says:

    A. 145

    B. 195

    C. 225

    D. 195 reps @ cutoff, 5 deadlifts shy. That stinks!

  16. Bradley says:

    A. 165 (10# PR)
    B. 210 (5# PR)
    C. 255 (5# PR)
    D. 16:09 Rx

  17. Tim B says:

    155 , 195, 215
    16:48rx

  18. Justin says:

    185/235/265
    13:59 rx

  19. Mac says:

    220. PR
    280 pr
    305

    10:56 rx

  20. Cam says:

    165
    205
    215

    18:50