WOD 05/16/16
8 Minutes of Shoulder/Hip/Wrist Mobility (Click links for details)
A- WU- 3 RNFT of:
200M Run
8 Standing D.B. Press (HBD)
8 D.B. Thruster
8 K2E (Hanging Knee Raises)
B- Snatch- 8 Minutes WU to 80% +
Working up from 80% 1 EMOM For 10 Minutes (no misses!)
C- Bare Burger= 15 Minute AMRAP of:
15 OHS (95/65 or HBD)
10 Ring Dip (Box Dips)
400M Run
718 Strength
Warm-up
25 Cal Row
20 air squat
15 inch worm
10 each box step up
5 min cap
Front Rack Step Up (Left Leg) (3×10 @95% of 10RM)
Front Rack Step Up
*use a box that is above the knee
Alternate legs and rest one minute between legs
Front Rack Step Up (Right Leg) (3×10 @95% of 10RM)
Front Rack Step Up
*use box that is above the knee
Alternate legs and rest one minute between legs
Back Squat (3×5 across )
Men add 5-10lbs from last time
Women add 2.5-5lbs from last time
Bench Press (3×5 across )
men and women add 2.5 to 5lbs more than last time
Fear the beard!
Sidenote : the photos lately have me thinking this squat cycle is getting serious…
Also can we talk about Regionals?!?
1) It makes me sad that both Easy-E and Danny Bro-flex are out. They’re two of my favorites.
2) Becca Voight making it a nine-peat is unreal.
3) Do you think Lauren Fisher and Rasmus will split a hotel room with Garret? Also who is she gonna cheer for?
4) Maddy Meyers break-down almost seemed scripted. I really feel for the girl, TONS of pressure put on her and it’s not really fair…
5) Chyna Cho is one classy lady. Awesome to see her make it again.
Overall California was WAY more intense than I thought it would be. Anyone else reactions? Anyone going to Albany next weekend?
Well China Cho and Becca were my faves this weekend! They were on fire..
Im not sad that Ence didn’t make it.. ( Im hating a lil)
EZ and Dan both had that F’ed up look of death when hey lost it by a hair. that was sad. Camile… She didn’t look into it, she didn’t even get excited when they called her name.. She was like W/E
The Australian announcer was KILLING Me she was in a funny but annoying way.
Tammy- Why are you such a hater? Ence is a great athlete, you should listen to some podcasts with her b/c you might change your opinion.
Smanik- What happened with Maddy Meyers- I missed that?
Agreed on Camille, but she had it in the bag already.
I’m still a little salty the Australian announcers were calling Kara Webb a “freight train” – to the point that everyone has picked it up now. That’s not a nice nickname.
Tina – Maddy was anchoring the ladies leg of the rope climb/thruster so doing legless climbs. She got no-repped on her last climb and completely lost it. Tears, screaming, the whole lot. Took her almost 5 minutes to recover. Then, when she was running to the finish line, she tripped over the women’s bar and fell ONTO the men’s bar. It was terrible, she was crying, and everyone was talking about it for the rest of the event.
@ Tina
Ence is a great athlete but she’s not very humble.. I can tag you in a million not so humble photos
AND can someone tell me what major motion picture she’s in.. what did i miss??