WOD 10/11/13
10 Minutes of Back/Hip/Leg Mobility
A- WU- 5 Minute AMRAP of: 5 Jingle Jangles/15 BallSlam (20/15)
B- Elizabeth= 21/15/9 RFT of: Clean (135/95)/Ring Dip
C- DeadLift- 7 Minutes WU to 80% of desired 1RM (10-40lbs>than Current 1RM) + 2@80% + Speed DeadLift- 3/3/3/3/3/3/3 @ 65% (Tempo- x/1/2); 1 Minute Rest Between Sets
D- 3 Rounds of: 8 Good Mornings (HBD); 45 Seconds Rest/8 Pendlay Row; 45 Seconds Rest/8 Clean Pull; 45 Seconds rest (+5Lbs from 10/4/13)/8 Strict Pull Up; 1 Minute Rest
I thought this was worthy to immortalize on the blog. Quote from Marcos after class last night, on drinking milk and eating ice cream by the pint:
“I don’t do it to put on weight. I do it to put on smiles.”
That’s right Marcos. Power to happy people.
Thanks Dave for the sweet quote
11am WOD:
A: WU: 5 Minute AMRAP of: 5 Jingle Jangles/15 BallSlam (20/15): 4 1/2 rounds
B: Elizabeth= 21/15/9 RFT of: Clean (135/95)/Ring Dip: 13:22 @ 95#
C: DeadLift: 7 Minutes WU to 80% of desired 1RM (10-40lbs>than Current 1RM) + 2@80% + Speed DeadLift- 3/3/3/3/3/3/3 @ 65%: 2@265, 3/3/3/3 @ 215.
A. WU 5 min. AMRAP of 5 jingle jangles/15 15# ball slams: 5 rounds plus 5 + 4
B. Elizabeth: 9:19 (75# squat cleans/red band ring dips)
C. Deadlift: 7 min. to 80%x2 @ 230×2 then 3/3/3/3/3/3/3/3 @ 190# (65%)
rest 6 hours
Weighted pull-up: 15#/25#/30#/32.5#/35#/37.5#/40#
Elizabeth- 8:34 Rx
Deadlift
2@335
8*3 reps @245+30lbs of band tension
3 RNFT of
8 good morning/8 pendlay row/8 pull ups/8 clean pulls
A. 6 rounds of warm up goodness
B. 10:40 @ 95 – kept the weight light to raise intensity, it worked
C. 2 @ 340, reps at 275
D. Cash out deadlift supplemental work at 95lbs
WU- 5 Minute AMRAP of: 5 Jingle Jangles/15 BallSlam (15) = 5 rounds
Elizabeth= 21/15/9 RFT of: Clean (95)/Ring Dip =10:23
Speed DeadLift- 3/3/3/3/3 @ 65% – 155lbs (Tempo- x/1/2)
3 Rounds NFT of: 8 Good Mornings (65lbs)/8 Pendlay Row (65lb) ;8 Clean Pull (65lbs)/8 Strict Pull Up