No time for water mid WOD

  • June 21, 2013
  • By :
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

18 Comments

  • Dudley

    06/22/2013 @ 1:51 am

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

  • Dudley

    06/22/2013 @ 1:51 am

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

  • mattw

    06/21/2013 @ 11:16 pm

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

    • mattw

      06/22/2013 @ 12:15 am

      good luck to everyone competing tomorrow…

  • mattw

    06/21/2013 @ 11:16 pm

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

    • mattw

      06/22/2013 @ 12:15 am

      good luck to everyone competing tomorrow…

  • Kenny "F'n" Powers

    06/21/2013 @ 5:02 pm

    Alec = spaghetti arms ๐Ÿ˜‰

    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 @ 5:30 pm

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

  • Kenny "F'n" Powers

    06/21/2013 @ 5:02 pm

    Alec = spaghetti arms ๐Ÿ˜‰

    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 @ 5:30 pm

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

  • Crowley

    06/21/2013 @ 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

  • Crowley

    06/21/2013 @ 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

  • Bish

    06/21/2013 @ 11:25 am

    Alec is such a boss!

    • Andrea

      06/21/2013 @ 12:12 pm

      “like”

    • Shamwow

      06/21/2013 @ 1:10 pm

      Look at that Dad strength!

  • Bish

    06/21/2013 @ 11:25 am

    Alec is such a boss!

    • Andrea

      06/21/2013 @ 12:12 pm

      “like”

    • Shamwow

      06/21/2013 @ 1:10 pm

      Look at that Dad strength!

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