Straight YOKED UP

Sep 21st, 2013

Category: Competitor

Straight YOKED UP

Go hard

Go hard

Warm-Up
Mess around with Yoke and Stones

Speed Strength
1. Close Grip Bench Press 12×3 @ 50% of 1rm with bands or chains – athletes choice

2. Power Clean – 4-3-2-3-4

3. 15 minutes to work up to a 25 meter Max Yoke Carry

WOD
3 rounds for time of
8 Stone to Shoulder (150/80)
100ft stone carry
7 Deficit Hand Stand Push Ups
100ft stone carry

Games (150/80); paralettes to an abmat
Regional (130/70); paralettes to an abmat
Open (110/60); 3inch deficit – plates to the floor

So we can get everyone through due to lots of you and limited amounts of stones and yokes, we are going to have peeps start on the power clean, some on the yoke carry and some on the WOD and then rotate through.

DISCUSSION 4 Comments

  1. Patilac 09/21/2013 at 6:46 pm

    Took it pretty easy on the yoke, back is smoked from yesterday’s deads
    Wod was a humbling 20:04
    But totally Rx games which is a win for me being my first successful hspu at that depth.
    Bench took it light with chains moved fast.

  2. Patilac 09/21/2013 at 6:46 pm

    Took it pretty easy on the yoke, back is smoked from yesterday’s deads
    Wod was a humbling 20:04
    But totally Rx games which is a win for me being my first successful hspu at that depth.
    Bench took it light with chains moved fast.

  3. Gillian 09/21/2013 at 4:00 pm

    Warm up: done
    Bench press: 55 w/ chains–> elbow was not feeling it
    Cleans: 135
    Yoke: 150
    Wod: 8:09 w/ 73# stone and regular hspus

  4. Gillian 09/21/2013 at 4:00 pm

    Warm up: done
    Bench press: 55 w/ chains–> elbow was not feeling it
    Cleans: 135
    Yoke: 150
    Wod: 8:09 w/ 73# stone and regular hspus