Fri 1-16-15

A.
Every minute, on the minute, for as many minutes as possible…
Thruster x 1 rep
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 4-6 reps @ 85%

C.
Complete as many rounds and reps as possible in 3 minutes of:
3 Hang Squat Cleans (135/95 lbs)
6 Thrusters (135/95 lbs)
9 Shoulder to Overhead (135/95 lbs)
12 Box Jump-Overs (24″/20″)

Rest exactly 3 minutes, and then…

For time:
Row 750 Meters

Rest until the running clock hits 12:00, and then repeat all of the above.

Enter results as follows:
Round 1 – 3 rds + 2 reps, 2:32
Round 2 – 2 rds + 22 reps, 2:40

D.
Three sets, not for time, of:
Freestanding Handstand Hold x 45 seconds
(use a spotter or nose to wall variation if you need it – the goal is 45 consecutive seconds upside down)
Prone Trap-3 Raises x 8-10 reps @ 2111
Dragon Flags x 6 reps @ 3111

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3 thoughts on “Fri 1-16-15

  1. A. 225# (10# PR)
    B. Based off 340#. 6 reps @ 85%. These felt good today.
    C. 1+21 – 2:49, 1+12 – 2:57
    D. Just plum forgot. WOD drunk.

  2. A. 255 PR of unknown proportions
    B. 5 reps at 380 (85%). Squats felt good (mechanics) but also heavy
    C. 1+21, – Row? 1+18 – Row (faster)
    D. Done.

  3. A. DNA, shoulder still not 100%
    B. 5 @ 350 felt really good. All reps were fast with minimal reset at the top.
    C. 1+18 / 2:49.4 / 1+12 / 2:44.9. Went slowly on the thrusters and s2oh because I was being mindful of the shoulder.
    D. Done.

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