WOD 10/30/13
8 Minutes of Shoudler/Hip/Rack Mobility
A-WU- 800M Run or 1K Row
B- Olympic Squat- 8@65/70/75/80% of 9/30/13 (Tempo-2/0/x/1);2 Minutes Rest Between Sets
C- Front Squat- 5@60/65/70/70% of 10/7/13 (Tempo-2/0/x/1); 90 Seconds Rest Between Sets
D- 4 RFT of: 5 HPC (BW/.75 BW)/10 Ring Row/25 Double Unders
I miss ten sets of 3 at 85%.
If anyone needs some training gear.
Under Armour
Deal: Discounts on men’s and women’s fitness apparel, training gear, and underwear, including UA Baselayer and Studiolux.
When/Where: Tuesday, October 29 through Sunday, November 3. Tues—Sat 10am—8pm, Sun 10am—4pm. 260 Fifth Ave between 28th and 29th Sts (no phone)
Link: Under Armour
Ends: Sunday, 3 Nov 2013
Ill be hitting this up today, so ill let you know how it is.
http://ny.racked.com/archives/2013/10/22/under_armour_2.php
How was it?
A: 800m MB run 20# – 3:46
B: Oly Sqt x 8 @ 200/215/230/245
C: Front Sqt w/ Green Band – 3@95/115/135 2@155/185
D: 7min AMRAP – 5 HPC @ 125 / 5 Pendlay Row @ 125 / 10 Box Jump @ 30″ – 3 rds + 5 + 3
GO SOX!!!!!
A: 800m MB run 20# – 3:17
B: Oly Sqt x 8 @ 175/185/200/215
C: Front Sqt x 5@160/175/185/185
D: 4RFT- 5 HPC @ 115/10 Ring Row/25 Double Unders.
7:59
no MB run i copied Cory’s
You left out the best part! Go Sox!
Yes sir. Go sox!!
1k row – 5:09
Oly Squat – 8 each 110/125/135/145
Front squat – 5 each 105/110/120/120
1K row 3:32 Tammy made me laugh during this. Lol.
Back squat 8@195/210/225/240
Front squat 5@155/170/185/185
4 RFT of
5 HPC (BW)
10 ring row
25 DU
5:11 Rx
Wait a few hours,
800 m 20# mb run
3:45
A) 800m run – 2:59
B) HBBSQ – 8@170/175/185/195 – screwed up the first set, bad math
C) FSQ – 5@125/135/145/145
D) 4RFT – 5hpc@135 / 10 Ring Row / 25 DU
7:12
Late post…
A- 800m run 3:01
B- Olympic Squat – 8 x 125/135/145/155
C- Front Squat- 5 x 105/115/125/125
D- 4 RFT of: 5 HPC (BW/.75 BW)/10 Ring Row/25 Double Unders
10:18?
HPC weight was a downward trend from 130 to 95.
Got 25 consecutive DUs, w00t.