WOD 10/25/13
5 Minutes of Back Mobility
A- WU- 800M Run @ 80-90% RPE + 2 Rounds of: 20 USSR K.B. Swing (24/16kg)/15 K.B. Stiff Legged DeadLift
B- DeadLift- 8 Minutes to 90% of Desired 1RM (10-40Lbs>than current 1RM) + 2@90% + Speed DeadLift- 3/3/3/3/3 @75%; 90 Seconds Rest Between Efforts
C- Light Isabel= 30 Snatches For Time @ 55-65% of 1Rm
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
Today Picture is really really outstanding, great image,
A- WU- 800M Run @ 80-90% RPE + 2 Rounds of: 20 USSR K.B. Swing (24/16kg)/15 K.B. Stiff Legged DeadLift- Run in 3:20, finished at around 8:00 min
B- DeadLift- 8 Minutes to 90% of Desired 1RM (10-40Lbs>than current 1RM) + 2@90% + Speed DeadLift- 3/3/3/3/3 @75%; 2@225, 1@255,1@275,1@295, Sets of 3 @255
C- Light Isabel= 30 Snatches For Time @ 55-65% of 1Rm, @75lbs finished in 2:27, I’m pretty sure my max Snatch is now closer to 155 from 135 two months ago
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- @75lbs, easy peasy, small black band for strict pull ups.
B: DeadLift: 8 Minutes to 90% of Desired 1RM (10-40Lbs>than current 1RM) + 2@90% + Speed DeadLift- 3/3/3/3/3 @75%; 90 Seconds Rest Between Efforts: 8 mins to 295; 3/3/3/3/3 @ 245
C: Light Isabel = 30 Snatches For Time @ 55-65% of 1Rm: 4:45 @ 75 lbs
A- WU- 800M Run @ 80-90% RPE + 2 Rounds of: 20 USSR K.B. Swing (35#)/15 K.B. Stiff Legged DeadLift 5:18
B- DeadLift- 8 Minutes to 90% of Desired 1RM (10-40Lbs>than current 1RM) 195#\205# F + Speed DeadLift- 3/3/3/3/3 @75%; 90 Seconds Rest Between Efforts worked at 165#
C- Grace- 30 Clean & Jerks (95#) 4:35 Rx. Tammy let me do this b/c I never have and wanted to see what it was like before I do it for Barbells for Boobs. Now I have to PR- Great!
D- 3 Rounds of: 8 Good Mornings (HBD); 45 Seconds Rest/8 Pendlay Row; 45 Seconds Rest/8 Clean Pull; 45 Seconds rest/4 Strict Pull Up; 1 Minute Rest
WU- 800M Run 4:10 + 2 Rounds of: 20 USSR K.B. Swing (16kg)/15 K.B. Stiff Legged DeadLift – NFT
DeadLift- 5/3/1/1/1/1 – 135/185/205/215/225/225 +
Speed DeadLift- 3/3/3/3/3@75% 185lbs
Light Isabel= 3:44 @65 (it was heavy for me, light my ass :P)
3 Rounds of: 8 Good Mornings (65lbs/8 Pendlay Row/8 Clean pulls with some strict pull ups in between.
B- DeadLift- 8 Minutes to 90% of Desired 1RM (10-40Lbs>than current 1RM) + 2@90% + Speed DeadLift- 3/3/3/3/3 @75%; 90 Seconds Rest Between Efforts – worked at 145#
C- Light Isabel= 30 Snatches For Time @ 55-65% of 1Rm : 3:42 @ 45 lbs – Probably could have gone heavier actually, but I need to work on my form, it can definitely use it.
Fun class and thanks Tami for the pull up advice! I’ll get there…
AnyTime !!
A- WU- 800M Run @ 80-90% RPE + 2 Rounds of: 20 USSR K.B. Swing (24/16kg)/15 K.B. Stiff Legged DeadLift- NFT
B- DeadLift- 8 Minutes to 90% of Desired 1RM (10-40Lbs>than current 1RM) + 2@90% + Speed DeadLift- 3/3/3/3/3 @75%;
Desired 1RM= 325
5 @ 135
5 @ 50% =162.50
3 @ 70%=225
1 @ 80%=260
1/1 @90= 295
Speed DeadLift- 3/3/3/3/3 @75%; @ 245 f
C- Light Isabel= 30 Snatches For Time @ 55-65% of 1Rm, @85lbs, i was sore. 3:06
D- 2 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- @85lbs
Late post…
B- DeadLift- 8 Minutes to 90% of Desired 1RM (10-40Lbs>than current 1RM) + 2@90% + Speed DeadLift- 3/3/3/3/3 @75%; 90 Seconds Rest Between Efforts
150×5/210×3/240×1/270x1PR — 270 is a PR 1RM for me but predictably I failed on rep 2.
3/3/3/3/3 @ 225# — got them all, but they felt heavy as hell and the last few felt ugly.
Trying to decide whether to adjust my goal…
C- Light Isabel= 30 Snatches For Time @ 55-65% of 1Rm
3:51@65#, form started to clean up as I got tireder.