WOD 10/16/13
8 Minutes Hip/Back/Ankle/Calf/Wrist Mobility
A- WU- Alternating Tabata of: Jingle Jangles/Air Squats (4 Rounds Each)
B- Olympic Squat- 10@60%/8@70/75/80% of 9/30/13 (Tempo-2/0/x/2); 90 Seconds-2 Minutes Rest Between Sets
C- Front Squat- 5@60/70/75/75% of 10/7/13 (Tempo-2/0/x/1); 90 Seconds Rest Between Sets
D- 1 Mile MB Run (20/14)
Is D for real? Lol
would you be happier if we put it like this LoL
**D – 1 Mile MB Run
** If time permits
That run is going to be rough.
Haha I remember this picture!
A: 12 each round for everything equals what…96
B: 115/135/145/155 (calculated from 195# max, the result of my monday retest)
C: 110/125/135/135 (calculated from 180# max)
my front and back squats are real close which is weird, need to work on my posterior chain.
D: 9:40
D was one of the harder things I’ve done. thanks to chris for lighting a fire or this would have been about a minute slower.
5 Min AMRAP of Cindy – 4+5+10 RXed
Olympic Squat- 10@60%= 108 /8@125/8@ 135/8@ 145
Front Squat- 5/5/5/5 @ 102/119/128/128
10/10/10/10/10 – Tates( I think thats what they are called )
Warm up – Tabata jingle jangles & goblet sqts @ 20kg – 60 something.
HBBS – 10@200/8@215/230/245
Axel Zercher Sqts – 3@75/115/165/205/225
7min AMRAP – 200m MB Run / 5 DB HPC / 5 DB Front Sqts – 3rds
You are reading the words of the squat sloth, who promises to improve on rest intervals.
A. WU – TABATA Jingle Jangles and Air Squats – 92 reps
B. HBBS – 10@220/8@255/8@275/8@290
C. Front Squat – 5@165/5@195/5@205/5@205
D. 1 Mile MB run @ 20lbs – Didn’t get to start with the class, it was about 10ish minutes
A- WU- Alternating Tabata of: Jingle Jangles/Air Squats (4 Rounds Each) -91
B- Olympic Squat- 10@60%/8@70/75/80% of 9/30/13 (Tempo-2/0/x/2); 90 Seconds-2 Minutes Rest Between Sets – 10@72#/8@84/8@89/8
C- Front Squat- 5@60/70/75/75% of 10/7/13 (Tempo-2/0/x/1); 90 Seconds Rest Between Sets –
5@65/5@75/5@80/5@80
D- 1 Mile MB Run (20/14) — not sure on time, but I do know this would be easier if I had longer arms 🙂
Thanks to Oak for fixing my shoulders!
Late post-
A- WU- Alternating Tabata of: Jingle Jangles/Air Squats (4 Rounds Each)- 108
B- Olympic Squat- 10@60% (110#)/8@70 (130#)/75 (135#)/80% (140#) of 9/30/13 (Tempo-2/0/x/2); Thanks D for the great tips on getting my knees to not come in- this could be a game changer for me!
C- Front Squat- 5@60 (95#, did 10 by mistake)/70 (105)/75 (115)/75% (115) of 10/7/13 (Tempo-2/0/x/1); I tweaked my wrist pretty bad on yesterdays workout and these really hurt so I dropped the weight by 10# for each set.
D- 1 Mile MB Run (14)- brutal 10:03