WOD 10/14/13
8 Minutes of Hip/Back/Ankle/Calf/Shoulder Mobility
A- WU- 5 Minute AMRAP of: 400M Run/21 Air Squat/15 Ball Slam (20/15)/9 Box Jump (30/24″)
B- Olympic Squat- 10@60/8@65/6@70/75/80% of 9/30/13 (Tempo- 2/0/x/1); 90 Seconds-2 Minutes Rest Between Rounds
C- Front Squat- 5@60/70/75/75% of 10/7/13
D- For Time- 200M Walking Lunge (45/25×2)
11am WOD:
A: WU: 5 Minute AMRAP of: 400M Run/21 Air Squat/15 Ball Slam (20/15)/9 Box Jump (30/24″): 1 round + 300m
B: Olympic Squat: 10@60/8@65/6@70/75/80% of 9/30/13 (Tempo- 2/0/x/1); 10@155, 8@165, 6@180, 6@190, 6@205
C: Front Squat: 5@60/70/75/75% of 10/7/13: 5@140, 5@155, 5@165, 5@175
D: For Time: 200M Walking Lunge (45/25×2): 8:52 @ 25# each.
Now I can’t walk
A) 5 Min AMRAP – 400M Run/21 Air Squat/15 Ball Slam (20)/9 Box Jump (30″) – 1rd+400m+1
B) Oly Squat – 5@45 / 5@95 / 10@145 / 8@160 / 6@175 / 6@185 / 6@195
C) FSQ – 5@115 / 5@145 / 5@155 – missed one set
D) For Time – 200M Walking Lunge @ 45×2 – 8:57 – This wasn’t fun. That’s a long time to be hanging onto 90lbs.
All in all, a good day.
5 Minute AMRAP of: 400M Run/21 Air Squat/15 Ball Slam (15)/9 Box Jump (24″) = 1+200 rx
B- Olympic Squat- 10@105lbs /8@ 120/6@ 130lbs /6@140/ 6@ 150
C- Front Squat- 5@105/5@110/5@120/5@130
Bench singles – 65/85/95/100/105/110pr/115f
+ 10/10/10/10/10 earthquake batch bench @ 50% 2x26k
Couplet – Hang power snatch + hang snatch – 3/3/3/3/3 @ 60% – 65lbs
Heavy work load – my mind’s telling me no, but my body…my body’s telling me yes.
Points if you know that song.
A WU AMRAP 5 minutes – 5 jingle jangles 10 24″ box jumps – 6 rds + 5 + 3
B Snatch Barbell Complex – 1 rep = 1 hang power snatch + 1 hang squat snatch @ 70% of 1RM
3/3/3/3/3/3 with 90 seconds between sets – worked at 80lbs
C Power Clean and Jerk – 1+1 @ 70%, 80%, & 90% – 80 warm up then 135/155/165
D 2min DU practice and air squats to get warm
Hatch Day 3
E Oly Squat – 5 reps @ bar & 135 then 10@220/8@235/6@255/6@275/6@290
F Front Squat – 5@165/5@190/5@205/5@205
Felt good on all reps except for the last two HBBS – legs like burnt onions.
Once again, no metcon. Dariel looked at me like – COME ON SON!
Oh Happy Day!
Oly Class today, Great Class 🙂 so lucky to have Coach Tambot & Coach Iz tag team coaching tonight… And even Coach Dariel was there to help as well… Couldn’t have picked a better day!
Warmup: 5 min amrap of 5 Jingle Jangles (thanks for the description Christi 🙂 and 10 box jumps… I believe I did this movement on a 18in box anyway, partnered up with Sensational Sensei and was able to get 4 rounds plus 4… And that was giving it my 100% yikes!!!
Power snatch/power snatch combo 6 sets of 3 reps per movement. Heaviest was @ 40 lbs :/
Power Clean/Split Jerk combo 3 sets of 2 reps. Heaviest was @ 50lbs :/
Back squats worked with Caroline who is purdy strong, good job!!! 10@85lbs 8@ 95 lbs 6 @ 100 lbs 6 @ 105lbs couldn’t complete my last set due to time, but I am fine with that bc I gave it my best.
Overall 🙂
Thank you, thank you, thank you Coach Tambot and Coach Iz for all of the support, you can make a :/ go to a 🙂 with your encouragement and love.
Congrats on your pr Coach Tammyli, very inspiring!