Matthew Pierce
Max Effort:
Deadlift 1RM (Compare results to 10.28.2011)
WOD:
3 Rounds
15 Hang Power Cleans (135/95)
15 Burpees
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Matthew Pierce
Front Board:
3 Rounds of:
Row 300 meters
20 Box Jumps (30″/26)
15 Push Jerks (135/95)
Back Board:
Dynamic Effort
Push Press, 75% of 1RM
8 sets of 3 reps
Ancillary Work
A1. Weighted Pull-ups, 4 sets of 6 reps
A2. Alternating Plyo Push-ups, 4 sets of 6 reps
B1. Weighted Sit-ups, 4 sets of 10 reps
B2. GHD Hip Extensions, 4 set for max time
Post rounds and loads to comments.
Matthew Pierce
BENCHMARK WOD
"Helen"
3 rounds
400m Run
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Post loads and time to comments. Compare results to January 17, 2011, June 1,2011, and November 23, 2011.
Matthew Pierce
Front Board:
Five rounds for time of:
12 Med Ball Cleans, 20 pound ball
12 Toes-to-bar
12 Med Ball Cleans, 20 pound ball
12 Toes-to-bar
Back Board:
Dynamic Effort
Above parallel Box Squats, 65% 1RM
8 sets of 2 reps
Ancillary work:
A1. Tire Flips, 4 sets of 6 reps
A2. Box Jumps, 4 sets of 6 reps (high as possible)
B1. Med Ball Crunches, 4 sets of max reps
B2. GHD Back Extensions, 4 sets of 10 reps
Post results to comments.
Matthew Pierce
Max Effort:
Weighted Dip, 1RM (Compare to 11.28.2011)
WOD:
AMRAP 15 Minutes
20 Lateral Jumps over Bar
15 Sit-ups
10 Push Press (115/80)
Post loads and rounds to comments.
Matthew Pierce
Make Up Missed WOD
Perform a WOD that you missed from this week.
Post time/score/load to comments the day the WOD was posted.
Matthew Pierce
TEAM WOD - this one will be at the Garage Games ONE
Total Team Synergy. As a team complete in any order:
90 Thrusters, 90 SDHP, 90 DL 3000m Row, 1000 DU
You get 1 Bar which will start at 135# for RX and 95# for Scaled.
For every lady on your team subtract 10#’s and 5reps, 100m, and 50DUs. (guys and girls use the one bar)
Scaled will sub Singles for Doubles
EX... if you have 2 ladies and 2 guys at RX, the the 1 bar you get is 115#'s and you do 80 reps of each
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