WOD 10/21/13
8 Minutes of Hip/Back/Ankle/Calf Mobility
A- WU- Row 90 Seconds Max Effort; 90 Seconds Rest/Row 1 Minute Max Effort; 1 Minute Rest + NFT- 40 PVC Wall Facing OHS
B- Olympic Squat- 8@65/70/80/85% of 9/30/13 (Tempo-2/0/x/1); 2 Minutes Rest Between Sets
C- Front Squat- 5@60/70/75/80% of 10/7/13 (Tempo- 2/0/x/1); 90 Seconds – 2 Minutes Rest Between Sets
D- 2 Minutes: Max reps Strict Pull Up; 1 Minute Rest/2 Minutes: Max Reps Walking Lunge; 1 Minute Rest/1 Minutes Max Reps Pull Ups; 1 Minute Rest/1 Minute Max Reps Jump Lunge
anyone running this? https://nycruns.com/races/?race=prospect-park-track-club-5m-turkey-trot
We should all do the Turkey Trot!! Who’s in??!!
Leslie & I are totally down! Gobble gobble…
I’d totally do it!
If we are in Brooklyn for thanksgiving I will run it
bummed..I’ll be working through the morning!
B: Olympic Squat: 8@65/70/75/80% of 9/30/13 (Tempo-2/0/x/1); 2 Minutes Rest Between Sets: 165/180/190/205
C: Front Squat: 5@60/70/75/80% of 10/7/13 (Tempo- 2/0/x/1); 90 Seconds: 2 Minutes Rest Between Sets: 140/165/175/190
A- WU- Row 90 Seconds Max Calories(20 cal) ; 90 Seconds Rest /Row 1 Minute Max Effor (14 Cal)t; 1 Minute Rest + NFT- 40 PVC Wall Facing OHS
B- Olympic Squat- 8@65/70/80/85% of 9/30/13 (Tempo-2/0/x/1); 2 Minutes Rest Between Sets
8@107/115/123/132
C- Front Squat- 5@60/70/75/80% of 10/7/13 (Tempo- 2/0/x/1); 90 Seconds – 2 Minutes Rest Between Sets
5@82/95/101/108
D- 2 Minutes: Max reps Strict Pull Up; 1 Minute Rest/2 Minutes: Max Reps Walking Lunge; 1 Minute Rest/1 Minutes Max Reps Pull Ups; 1 Minute Rest/1 Minute Max Reps Jump Lunge
14 band assisted pull ups/30 walking lunge/9 band assisted pull ups/19 jumping lunge
Great Oly Class!
A- WU-
2 rnds- Row 90 Seconds Max Effort; 2rnds- 15 OH PVC Wall squats/15 PVC Power Snatch /15 OH Lunge/15 OH Duck walk
B- Power Snatch 3/3@60# 3/3@70# 3/3@80#
C- Olympic Squat- 8@65 (120#)/70 (130#)/80 (145#)/85% (155# failed on 2nd rep so decided to take a break) of 9/30/13 (Tempo-2/0/x/1); 2 Minutes Rest Between Sets
D- Behind the head jerk 3@100# 3@ 110# 3@120#
Today felt good for being my 6th day on, may need to take a forced rest day tomorrow.
Wowwwww… Action packed classes tonight! Loving the expanded class sizes, really boosts the energy fun level in class.
A. WU 749m on the rows + the squats
B. Hatch day 7 Oly Squat – 8@235&255 6@290&310 – Failed at the fourth rep on the last set, rested a bit and finished….fookin tough…Front Squat – 5@165/195/210/225
C. Max Rep 23 strict pullup/72 walking lunge/14 kipped pullup/45 jumping lunge
Did some goat work with Shara, Rose and Mark at Marks suggestion – made it through 50 hollow rocks…
If the PPTC Turkey Trot ends up being a CF718 group event, I’m down. It’s good way to gobble food later in the day and not feel as guilty 🙂 (and have fun with your CF peeps, while you’re at it.)
Late comment, and no numbers, but I’m glad I’m not the only one experiencing some difficulty hitting weights/reps on the squat cycle…that shit is HEAVY!