Do Work SON

Jan 2nd, 2013

Category: Competitor

Do Work SON

Warmup
2 rounds of:
300m strapless row
10 jumping lunges
10 hspus
10 squat jumps
10 clap push ups

Strength
1. High bar box squat 5-5-5-5
2. Low Bar Back squat  2-2-2- all heavy
3. 1 Push-jerk & 1 Split Jerk
Work up to a max lift, see what you can do without re-racking the bar

WOD
In 7 minutes complete
1000m row
and in the Remaining time AMRAP Handstand Push-ups

Games – Parallettes – 1 abmat
Regional – 45lb plates
Open- no decificit

You will be scored on the row and the number of hspus

DISCUSSION 7 Comments

  1. Kenny "F'n" Powers 01/03/2013 at 4:54 pm

    225 (3 times) – high bar
    275 (PR) – Low bar
    175 – Jerky / split jerky
    3:35 – row 12 hspu (games)

  2. Gambee 01/03/2013 at 3:54 am

    225 – High Bar
    285 – Low Bar
    225 – Jerk and Split Jerk
    3:29 on the 1K row
    6 HSPUs @ games…..sucky #, just really wanted to try the parallettes

  3. Andrea 01/03/2013 at 1:03 am

    Decided to get the whole first half of the week in today:
    Monday’s wod: 800mrub,30c2b,30front squats, 30 ttb, 30 cleans= 10:41games weight

    Tuesday wod: 12min amrap: 10ohs+10 burpee over box= 5+7 games…. A lot harder than I thought

    Todays:
    HBBS:185
    Lbbs: 235×2 255×1, failed on second squat coming up
    Wod: row: 3:39pr+ 12hspu at regional level

  4. goose 01/02/2013 at 10:22 pm

    Ferro crushing that bar muscle up!

    275 on the High Bar
    355 on the Low Bar
    265 on the Overhead combo
    3:21 on the row
    17 on the HSPUs @ games
    did some stone to shoulders with Retta after and some benching
    also hit yesterdays WOD but subbed in 200 dubs for the run..brutal 15:30ish..I was burnt toast before I even started.

  5. Schurko 01/02/2013 at 2:48 pm

    HBBS: 275# x 5
    LBBS: 365#x2
    Push/Split Jerk: 265#
    WOD: 3:22 on row, 14 HSPU open

  6. JWhite 01/02/2013 at 2:09 pm

    High Bar Box Squat: 5×225
    Low Bar Squat: 2×285
    Push and Split Jerk: 205
    WOD: Row 3:30, 32 HSPU’s (Open) – missed the note about levels, should have done parallettes.