WOD 10/18/13
6 Minutes of Calf/Back/Hip/Ham/Thoracic/Forearm Mobility
A- WU- 3 Rounds of: 20 Seconds 3 Cone Suicide Sprint; 40 Seconds Rest
B- 8 Minutes Max Height Box Jump
C- DeadLift- 8 Minutes WU to 85% of Desired 1RM (10-40Lbs>than current 1RM) + 2@85% + Speed DeadLift- 3/3/3/3/3/3/3@65% (Tempo-x/1/2); 45 Seconds – 1 Minute Rest Between Sets -18 Minute Cap Total
D- 3 Rounds of: 8 Good Mornings (HBD); 45 Seconds Rest/8 Pendlay Row; 45 Seconds Rest/8 Clean Pull; 45 Seconds rest/8 Strict Pull Up; 1 Minute Rest -8 Minute Cap
E- Karen= For Time: 150 WallBall (20/14-10′ Target) -12 Minute Cap
Sign up for our 4pm Saturday afternoon WOD with Coach ANN!!
WORD SON!
Shout out to Candace for banging out all 4 basics classes in less than a week, awesome job!!
Also, Karen continues to be my least favorite workout ever!
A- WU- 3 Rounds of: 20 Seconds 3 Cone Suicide Sprint; 40 Seconds Rest
B- 8 Minutes Max Height Box Jump
C- DeadLift- 8 Minutes WU to 85% of Desired 1RM + 2@85% (195#PR)+ Speed DeadLift- 3/3/3/3/3/3/3@65%(150#)
D- 3 Rounds of: 8 Good Mornings (HBD); 45 Seconds Rest/8 Pendlay Row; 45 Seconds Rest/8 Clean Pull; 45 Seconds rest/8 Strict Pull Up; 1 Minute Rest -8 Minute Cap
E- Karen= For Time: 150 WallBall (20/14-10′ Target) -8:12 Rx that is a :18 sec PR and I’ll take it…followed by 90 DU’s (bc I never finished this during the open bc I didn’t have consistent DU’s so I wanted to see if I could do it and I did!) 10:34 with DU’s
recovery group run- 800 M
If anyone is feeling sore or tight Oak gives a killer sports massage! And you can’t beat the price. 15min and your back will feel like a million bucks.
Thanks Cory, happy to be of service! Helping others is a joy for me.
A. Suicide sprints are the bomb
B. 42″ box jump, PR by half an inch
C. 2 reps at 135/225 and finally 365, speed reps at 275 with a two second pause at the top
D. One set with the bar, one with 95, then we got cut off…
E. Karen 8:45rx rough business, my body hurt for a good five minutes after
Beast Mode Coach. Miss all you guys! Karen might be my favorite benchmark…….just sayin
Tom, c’mon now, that’s gross
E. Karen: 8:44, which feels remarkable for me. Took Tambot’s advice and did 20 per minute, and managed to get the first 100 done that way, and then suffered through the rest in 5 or 10 rep chunks. Felt good, though.
Late post.
A) 200m Fun Run
B) Deadlifts – 5×135/3×225/2×275/2×285/2×295
7×3 @ 205+215
C) 2rds 8 good morning / 8 pendlay / 8 clean pull / 8 pull up – 95lbs
D) Karen – 7:58 – at some point I’ll know when I get a PR, but this felt good/bad either way.
Forgot the 42″ box jump, was intimidating.