WOD 10/9/13
6 Minutes of Hip/Ankle/Back/Mobility
A- WU- 400M Run@50-70% RPE + Tabata-Air Squat/Stationary Lunge (Alternate 4 rounds each)
B- Olympic Squat- 10@60/8@65/70/75% of 9/30/13 (Tempo- 2/0/x/1-2); 90 Seconds Rest Between Sets
C- Front Squat- 5@60/65/70/70% of 10/7/13 (2/1/1/1); 90 Seconds Rest Between Sets
D- 6-7 Minute AMRAP of: 5 Sprint to Back Pedal Between Cones 4 Yards/5 Each Jump Lunges
*E- NFT- 100 SuperMan
*=If Time Permits
CFP again today.
Warm Up – 2 rds Helen NFT w/ 20kg KB
21/15/9 Wall Ball 20# / Pull Ups
rest 2min then:
15/9/6 C&J @ 115# / Pistols Alt
14:53
800m jog cool down
B- 120/125/135/145
Missed the O squat retest last week, so just guessed a 15# increase on my 1rm, will retest soon.
C- 110/115/125/135
D- 10rds + 5
Dropped in to an afternoon class at Brick NY better known to me as Celebrity Crossfit because it’s very fancy (had a break during my day so why not?)
warm up
10-8-6-4-2
10 PVC Pass thrus\10 wall ball sit ups (10#)\10 arm circles with band
5×5 Push Press- worked at 95#
21-15-9
Push press- 75#/pull ups- 5:19 Rx
cash out
EMOM for 4 minutes
40 DU’s/3 power snatches (65#)
*To note, I tried 75# and it was pretty horrible, I have not done snatches in a while and it clearly showed, plus my shoulders were smoked!
Fun place to visit.
Cool Tina, did you run into Bob Harper???!!!
Unfortunately not 🙁 was kinda hoping I might since I know he’s in the city. He was at the Today show yesterday, but I missed him there too!
Solo WOD at 10am
400M Run + Alt Tabata-Air Squat/Stationary Lunge 15/6/15/6/15/6/15/6
Olympic Squat- 10@105lbs/8@115lbs/8@125lbs/ 8@135lbs + 3 Strict Pull Ups between each set
Front Squat- 5@105lbs/5@115lbs/5@120/5@130lbs + 3 Strict Pull Ups between each set
7 Minute AMRAP of: 5 Sprint to Back Pedal/5 Each Jump Lunges – 8 rounds
10/10/10/10/10 each NFT GHD Hip ext/ GHD Sit Ups
100 Banded Good mornings
A- WU- 400M Run@50-70% RPE + Tabata-Air Squat/Stationary Lunge (Alternate 4 rounds each)- 98 total
B- Olympic Squat- 10@60 (110#)/8@65 (115)#/70% (125#)/75% (135#) of 9/30/13 (Tempo- 2/0/x/1-2); 90 Seconds Rest Between Sets
C- Front Squat- 5@60 (100#/65 (110#)/70 (120)/70% (125#) of 10/7/13 (2/1/1/1); 90 Seconds Rest Between Sets
D- 6-7 Minute AMRAP of: 5 Sprint to Back Pedal Between Cones 4 Yards/5 Each Jump Lunges
9 rounds (I HATED every minute of this!)
5pm Strength Class
A. WU 7 min AMRAP – 200m medball run, 12 medball cleans, 12 wallballs @ 20lbs, 2+run+12+5
B. Hatch Day 2 – warm up, then 220×10/235×8/255×8/275×8
C. Zercher Squat – 5 rep max – bar/129/159 (the branch bar weighs 39lbs) ran out of time, took too much rest between Hatch sets
D. 7 min AMRAP – 5 jingle jangles, 5 ground to overhead, 5 overhead lunges each leg @ 45lbs, 7+5+3