No time for water mid WOD

Jun 21st, 2013

Category: Competitor

No time for water mid WOD

Alec Rampage Jackson

Alec Rampage Jackson

Warm Up
800 m run
Posterior chain stretching
Quad stretch on the wall

Oly/Gymnastics
EMOM 12
Odd -10 Medball GHD Sit-ups (touch the ground, touch the pad) / weighted KB ab mat sit ups
Even -2 heavy Hang Power Cleans

Strength
Deadlift
5-5-5-5
-Start from a dead stop each rep.

WOD (15 min)
21-15-9
Power Snatch (115,80)
Thruster

DISCUSSION 18 Comments

  1. Dudley 06/22/2013 at 1:51 am

    Emom: 195#x5sets; 205#x1set; ghds not fun
    DL: up to 305#
    WOD: 11:48rx

  2. Dudley 06/22/2013 at 1:51 am

    Emom: 195#x5sets; 205#x1set; ghds not fun
    DL: up to 305#
    WOD: 11:48rx

  3. mattw 06/21/2013 at 11:16 pm

    ENOM: 225x3sets/235x2sets/250x1set GHDs w #20 cleans felt good
    Deads: 345 across
    Annie: 6:34

  4. mattw 06/21/2013 at 11:16 pm

    ENOM: 225x3sets/235x2sets/250x1set GHDs w #20 cleans felt good
    Deads: 345 across
    Annie: 6:34

  5. Kenny "F'n" Powers 06/21/2013 at 5:02 pm

    Alec = spaghetti arms 😉

    Warm up: done
    EMOM: 185, GHD 20# medball
    Deadlift: 265 – did 105 deadlifts yesterday so I kept it light today
    WOD: 11:51 @ 95 – kept it light.
    That was a gasser. Was tired from yesterdays floater WOD (deadlifts/Thrusters) + 20 power cleans (165), 35 pushups, 50 wall balls (30# ball), 35 push ups, 20 power cleans. Then 100 GHD’s Dudley, if you read this, you suck! ha

    • dudley 06/21/2013 at 5:30 pm

      i worked so efficiently this AM that you probably didn’t see me quickly power through everything.

  6. Kenny "F'n" Powers 06/21/2013 at 5:02 pm

    Alec = spaghetti arms 😉

    Warm up: done
    EMOM: 185, GHD 20# medball
    Deadlift: 265 – did 105 deadlifts yesterday so I kept it light today
    WOD: 11:51 @ 95 – kept it light.
    That was a gasser. Was tired from yesterdays floater WOD (deadlifts/Thrusters) + 20 power cleans (165), 35 pushups, 50 wall balls (30# ball), 35 push ups, 20 power cleans. Then 100 GHD’s Dudley, if you read this, you suck! ha

    • dudley 06/21/2013 at 5:30 pm

      i worked so efficiently this AM that you probably didn’t see me quickly power through everything.

  7. Crowley 06/21/2013 at 3:39 pm

    Alec = JYD (Junkyard Dog)

    Warm-up: done
    EMOM 12: cleans to 215#, GHDs w/ 20# medball
    Deadlift: up to 325#
    WOD: 15:37 – spent a LOT of time looking at the bar and taking breaks, high rep power snatches tire me out which is why I dread seeing them in a WOD like this

    Did a couple sets of pause squats after and worked up to 255×3

  8. Crowley 06/21/2013 at 3:39 pm

    Alec = JYD (Junkyard Dog)

    Warm-up: done
    EMOM 12: cleans to 215#, GHDs w/ 20# medball
    Deadlift: up to 325#
    WOD: 15:37 – spent a LOT of time looking at the bar and taking breaks, high rep power snatches tire me out which is why I dread seeing them in a WOD like this

    Did a couple sets of pause squats after and worked up to 255×3

  9. Bish 06/21/2013 at 11:25 am

    Alec is such a boss!

  10. Bish 06/21/2013 at 11:25 am

    Alec is such a boss!