WOD 10/7/13
10 Minutes of Calf/Foot/Ankle/Hip/Back/Shoulder Mobility
A- WU- Dot Drill + Depth Drop- 2/2 (from 24/20″ for 1st 2 then 30/24″ for last 2) + Tabata- Rebounding Depth Jump (vary heights)
B- Front Squat- 18 Minutes To A Heavy Single (Only 3 attempts over 95% of Current 1RM); 2-3 Minutes Rest Between Work Sets
C- For Time: 250M Row/10 D.B. Man Maker (45/25×2)/250M Row/8 D.B. Man Maker/250M Row/6 D.B. Man Maker/250M Row/4 D.B. Man Maker/250M Row/2 D.B. Man Maker
A: WU: Dot Drill + Depth Drop: 2/2 (from 24/20″ for 1st 2 then 30/24″ for last 2) + Tabata- Rebounding Depth Jump (vary heights): Nothing to show for this except a stubbed and bloodied toe.
B: Front Squat: 18 Minutes To A Heavy Single: 95/135/165/185/225PR/235PR/245F (previous PR was 205)
C: For Time: 250M Row/10 D.B. Man Maker (45/25×2)/250M Row/8 D.B. Man Maker/250M Row/6 D.B. Man Maker/250M Row/4 D.B. Man Maker/250M Row/2 D.B. Man Maker: Cut short due to time, finished first round and 250m row.
Morning WOD
100 DU’s – NFT
Front Squat – 5x105lbs 3x115lbs 1x 135lbs 1x145lbs 1x150lbs PR/ 155lbs PR/ 165lbs PR/ 170lbs PR
Power Snatch – 3/3 @ 60lbs 3/3 @ 65 3/3 @ 70
WU- Dot Drill + Depth Drop- 2/2 (from 24/20″ for 1st 2 then 30/24″ for last 2) + Tabata- Rebounding Depth Jump (vary heights) This was a fun little obstacle course of a warm up
B- Front Squat- 18 Minutes To A Heavy Single (Only 3 attempts over 95% of Current 1RM);
165#(F)/165# PR/170#(F)
C- For Time: 250M Row/10 D.B. Man Maker (20×2)/250M Row/8 D.B. Man Maker/250M Row/6 D.B. Man Maker/250M Row/4 D.B. Man Maker/250M Row/2 D.B. Man Maker 13:53 I scaled the weight to move through this a little faster
B- Front Squat- 18 Minutes To A Heavy Single (Only 3 attempts over 95% of Current 1RM);
3×65/3×75/85/95PR/105PR/115F
C- For Time: 250M Row/10 D.B. Man Maker (20×2)/250M Row/8 D.B. Man Maker/250M Row/6 D.B. Man Maker/250M Row/4 D.B. Man Maker/250M Row/2 D.B. Man Maker – 14:52 with 15lb d.b.
B. Max front squat bar/135/185/225/275pr
C. 13:20 @ 25# feeling a little weak lately, scaled back to reflect.
A) Dot Drill & rebounding depth jumps – various heights
B) 1RM Front Squat – 45/135/165/185/205/215(f)/215(f)/205 – May be a PR but not really happy with this, knees were collapsing in and hunched back
C) 250m Row/10 Man Maker @ 35#/250m/8MM/250m/6MM/250m/4MM/250m/2MM – 12:33
First experience with the Man Maker, rows are a strength for me… Something to be happy with today though.
I wanna move weight like Oak & Adam when I grow up.
I’m with you on that. They are moving serious weight.
Clearly you’ve overdosed on fruity pebbles. Put the spoon down and step away from the bowl…slowly.