Tuesday
Jan242012
WOD Tuesday 120125
Tuesday, January 24, 2012 at 12:04AM 
SWOD:
Dips: 5x5 (Rings, parallel, box, banded)
MWOD:
Your/coaches choice. Recommend something that helps you in the workout. Possibly working your rack position, external rotation in the squat, it's up to you.
CWOD:
30-20-10
Front Squats (115/75#)
Bar Facing Burpees
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Reader Comments (8)
Day 12 of the PUC.:)
Strength
1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.
2a) 4X8 STRICT Weighted Pullups (any grip) – heaviest possible, rest 60 sec.
2b) Front Squats: 1X5 @ 70%, 1X4 @ 80%, 1X3 @ 85%, 1X3 @ 90% – rest 75 sec.
Conditioning
“Beat the Coach 1.2″
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150#
Notes: To “Beat the Coach” the Rx weight is 225/150# (you must perform all 20 reps with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.
-REST 5 MINUTES-
3 rounds for total reps of:
2 minutes ME Muscle-Ups
-rest 1 minute
2 minutes ME Lateral Jumps 12″
-rest 1 minute
Notes: Muscle-Ups should be performed with a full turnout and the rings hung high enough to jump to. Lateral Jumps should be performed using a 12″ barrier or hurdle. A barbell is fine as long as it’s measured at 12″ high. These are for total number of jumps.
Midline (time permitting)
5 minute AMRAP of TGUs @ 24/16kg (alternate every 3 reps).
1)195, 225, 255, 270
2A) 30, 30, 30(6), 25(6)
2B)190, 215, 230, 245
BTC 1.2:
205 for 10 and 185 for 10
Muscle Ups - 9, 9, 9
Lat Jumps - 90, 100, 98
18 total TGU
Been bumping up the squats by 5% each week and will do so again as these felt solid. BTC, really wanted 225, but couldn't transition back in to the hook grip for the HPC and then was too gassed. Everything else was decent.
Tough day, lots of exercising.
Same as Chad:
1) 120, 140, 160, 165
2a) purple band, black, black, black but only got 6 on this last round
2b)100, 115, 125, 130
Used 135 for the power clean complex- completed all rounds. Super happy with this weight I think I could have used a bit more.
MU: scaled to jumping 6, 4, 6
Jumps: 96, 107, 108
TGU in 5 min- 18
1) 130, 150, 175, 185 (need to go up in percentage, this is getting easy)
2a) green band, purple+black, purple (7), purple+red - hooray for improvement in strict pullups!
2b) 115, 135, 140, 150 - decent
Conditioning:
didn't do cleans as my shoulder is wonky from heavy cleans last week.. going to get it checked out. Instead did 1 power snatch + 1 hang power snatch at 95# every 30 seconds for 10 minutes.
Instead of muscle ups (shoulder) did australian rows: 15, 18, 17
Jumps: 45, 64, 78 (got more used to it apparently.. i do suck at jumping though)
Midline:
No TGU as shoulder is sore.. did 50 GHD situps instead
SWOD
5X5 banded Dips (purple X2, black X2, red X1)
CWOD - Rx'd
30-20-10
Front Squats
Bar Facing Bucking Furpees
12:03
Great job everyone grinding through this one! Happy Birthday Danielle! Thanks Coaches TJ and Kendra!
SWOD:
Dips: 5x5
red (5) - red (5) - red (5) - red single (4) - red single (2,3)
CWOD:
30-20-10
Front Squats (75#)
Bar Facing Burpees -> sub burpees with feet elevated
14:17
5x5 Dips
NO band x 1, red band for the rest of the rounds
Mob WOD great!
CWOD: subbed just squats to ball(Coach Kendra wanted me to work on depth and not weight)
and did near strict Burpees
Time: 10:23--goal was under 12 so happy with this. Good job Maggs and Irena(the Prego-Powerhouse)
5x5 dips. purple band all sets (stationary contraption w handles?!)
CWOD reps. 16 8 4
front squat 65lbs
killer burpies, amazing what a 2 footed hop in between adds
6 mins 19 sec