WOD 10/2/12 C
5 Minutes of Hip/Hamstring/Shoulder/Calves Mobility
WU- For Time: 400M Run/20 WallBall (20/14)/200M Run/20 WallBall
High Bar Squat– 20 Minutes to Establish a 1RM
For Time 5/4/3/2/1 reps of: Squat Clean Thruster– (165/115)/Strict Chest To Bar Pull Up
Tabata- Knees To Elbows
Really good up tempo morning crew with excellent athletes and a fun workout. 5 Minutes of Hip/Hamstring/Shoulder/Calves Mobility
WU- For Time: 400M Run/20 WallBall (20/14)/200M Run/20 WallBall-4:49
High Bar Squat- 20 Minutes to Establish a 1RM-5@135-4@155- 3@175-1@225/ 250/275 pretty much my old PR
For Time 5/4/3/2/1 reps of: Squat Clean Thruster- (165/115)/Strict Chest To Bar Pull Up- scaled to 135 and Kipped for last 10 pull ups.5:50 I think
1/2 Tabata- Knees To Elbows 10-10-8-7
Great 6am WOD today:
WU: For Time: 400M Run/20 WallBall (20/14)/200M Run/20 WallBall, 3:40. I changed my strategy here and it worked. Instead of using all of my energy on the first 400m run, i kept a slightly slower pace that allowed me to speed thru the wall balls. Maybe the tortoise was on to something there?
High Bar Squat: 20 Minutes to Establish a 1RM: 3@95, 3@115, 1@135, 1@155, 1@185, 1@205, 1@215, 1@235 (PR). Legs felt great today for some reason, just one of those days where I had it.
For Time 5/4/3/2/1 reps of: Squat Clean Thruster: (165/115)/Strict Chest To Bar Pull Up: 6:29 @ 115lbs. I was satisfied with the thrusters. Form felt good yet was also challenged with the weight.
Tabata: Knees To Elbows: 25 total reps (half tabata)
You guys seriously killed that warmup at 6am.
WU- For Time: 400M Run/20 WallBall (20/14)/200M Run/20 WallBall: 4:09, and I felt like I was really moving here. CT, 3:40 is crazytown.
High Bar Squat- 20 Minutes to Establish a 1RM: 135/185/215/235/265F/235
Was not feeling this at all today.
For Time 5/4/3/2/1 reps of: Squat Clean Thruster- (165/115)/Strict Chest To Bar Pull Up – 540-something @ 135. Also kipped most of the pullups after the 1st round. Tough weight!
Tabata- Knees To Elbows – Lost count! felt pretty good though.
Thanks, nice job on the metcon. Btw I am a part-time resident of Crazytown.
5 MINUTES OF HIP/HAMSTRING/SHOULDER/CALVES MOBILITY
WU- FOR TIME: 400M RUN/20 WALLBALL (20/14)/200M RUN/20 WALLBALL
4:05
HIGH BAR SQUAT- 20 MINUTES TO ESTABLISH A 1RM
135/185/225/245/255/
260 fx2
FOR TIME 5/4/3/2/1 REPS OF: SQUAT CLEAN THRUSTER- (165/115)/STRICT CHEST TO BAR PULL UP
5:43
1/2 TABATA- KNEES TO ELBOWS
11/12/8/8
Man Rubinstein, love those K2E’s