WOD 10/28/13
8 Minutes of Calf/Hip/Back Mobility
A- WU- 200M Run@ 70% RPE; 90 Seconds Rest + 3 Rounds of: 100M Sprint; 1 Minute Rest + 3 Rounds of: 40′ Yard Dash; 45 Second Rest
B- Olympic Squat- 8@65/70/6@80/85% or 9/30/13 (Tempo-2/0/x/1); 2 Minutes Rest Between Sets
C- Front Squat- 5@70/75/80/85% of 10/7/13 (Tempo-2/0/x/1); 2 Minutes Rest Between Sets
D- Max Effort 50′ Farmers Carry -8 Minute Cap
lookin pretty strong Patty!!
WU – 250m row then (3) 125m sprints
A: HP SN x 3/3 – 95/100/110/115
B: PCl & SJ x 3 – 135/140/145/155/160/165/170
C: Front Sqts x 3 – 185/185/185/185
Wasn’t feeling these at this point so stayed light and cut back reps.
D: 50′ Farmers Carry – 100/200/260/300/320 + the bars
These were fun – never used the FC bars.
Warm up 200m run + 3 rds of 100m sprint – 23sec fastest
Oly Squat – 8×117/8×126/6×145/6×155
front Squat – 5 each 119/130/135/145 last set was hard
Jumped into the CF kids WOD
Tabata animal walks
PVC Push press 7/7/7
Amrap of Burpees/box jumps/ jacks. Lol
Cory according to rogue whose now selling the handles again, they say unclearly that they weight 49lbs – I am going to assume they mean the pair together weighs 49lbs
Good work buddy
http://www.roguefitness.com/rogue-farmers-walk-handles.php#gear-and-specs
A) 3x100m Sprint – 13.5 fastest
3x40m Sprint – 5.3 fastest
B) HBBSQ – 145×8 / 160×8 / 185×6 / 195×6
C) FSQ 5×145/155/165/175
D) Dariel called an Audible – 400m farmers walk 2x24kg – no drops, no penalties
I watched Pat carry 500+ and I’m jealous. Next time.
A- WU- 200M Run@ 70% RPE; 90 Seconds Rest + 3 Rounds of: 100M Sprint;
1- false start
2- 13 sec
3-13.5 sec
1 Minute Rest + 3 Rounds of: 40′ Yard Dash; 45 Second Rest
1- 5
2- 5.1
3- 5.4
B- Olympic Squat- 8@65/70/6@80/85% or 9/30/13 (Tempo-2/0/x/1); 2 Minutes Rest Between Sets
8@65= 172 (did 175)
8@70=186 (did 185
6@80=212 (did 215)
6@85=225 got 3.5 reps (ouch)
C- Front Squat- 5@70/75/80/85% of 10/7/13 (Tempo-2/0/x/1); 2 Minutes Rest Between Sets
messed up %
5 @ 65%= 175
5@70%=185
5@80%= 215
5@85%= one at a time 225 (sloppy)
D- Max Effort 50′ Farmers Carry
220/260/320+ bar
A. 100m sprint :13 best / 40yd dash 5.3 best
B. Oly squat – warm ups, then 8 x 235 & 255 / 6 x 290 & 310 focused on eating right today and heartily…then during the sets the focus was on getting all reps done with good form. It worked out, no failures.
C. Front squat – 5 x 195, 205, 220, 235
D. 50′ FC – 269/309/369 we thought the bars were 49 each….until we stripped the weight off.