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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"

Greg Scarpa
Greg Scarpa says:

September 11, 2012 at 3:08 pm

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

September 11, 2012 at 4:00 pm

Good looking programing!
Slade
Slade says:

September 11, 2012 at 4:31 pm

Glad to hear it. You had us worried there for a bit. :(
RyanP
RyanP says:

September 12, 2012 at 3:17 am

No worries man, glad you're feeling better.
AP
AP says:

September 12, 2012 at 8:01 am

A. 165
B. Rx'd 30/0 (5 C&Js)
Clair
Clair says:

September 12, 2012 at 8:11 am

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

September 12, 2012 at 10:06 am

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!
Nathaniel
Nathaniel says:

September 12, 2012 at 10:28 am

I got you homie
Nathaniel
Nathaniel says:

September 12, 2012 at 1:50 pm

A. 230 (5#PR)


B. rx 27 / 15
Adam
Adam says:

September 12, 2012 at 3:19 pm

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

September 12, 2012 at 4:18 pm

260 / 20 / 17 rx
Patrick
Patrick says:

September 12, 2012 at 4:27 pm

205/25/18

C&J heavy singles was a poop-fest.

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