WOD 11/11/13
8 Minutes of Hip/Back/Ankle/Wrist/Shoulder Mobility
A- WU- 3 Minutes of Run or Row @ 50% RPE + Half Tabata of: Wall Facing PVC OH Squat (focus on perfect reps not speed or # of reps)
B- Olympic Squat- 6@70/80 + 3@90/2@95% of 1RM
C- Front Squat- 5@65/4@75/80/80%
D- 8 Minute AMRAP of: 5 Each Pistol/3 Curstis P’s (75/45)/1 Rope Climb (partial ROM rope climb)
Happy Veterans’ Day to Iz and all the other vets/active service members at 718. Thanks for serving.
Pistols suck.
A- WU- 3 Minutes of Run or Row @ 50% RPE
760M
+ Half Tabata of: Wall Facing PVC OH Squat (focus on perfect reps not speed or # of reps)
32 quality
B- Olympic Squat- 6@70/80 + 3@90/2@95% of 1RM
6 @185, 6@ 215 + 3 @ 240 (2 + 1) + 2 @ 252
C- Front Squat- 5@65/4@75/80/80%
5 @ 175 / 4@ 200 / 4 @ 215/ 4 @ 215
D- 8 Minute AMRAP of: 5 Each Pistol/3 Curstis P’s (75/45)/1 Rope Climb (partial ROM rope climb)
3 rounds + 5 + 2 not rx (pistols)
Happy Veterans Day Iz and Kenny, Thank You!!!
Warm Up – 3 min row – 641m
Oly Squat – 6/6/3/2 – 130/145/165/170
Front Squat – 5/5/5/5 – 115/125/135/135
Bamboo Bench 5/10/10/10/10 – @ 26kx2
Jumped into Oly Class
Warm Up: 1/2 Tabata Jump Squats @ 45lbs = 38 reps + 1/2 Tabata kneeling Jumps = 18 Reps
Power Snatch – 3/3/3 @ 75lbs focused on performance not touch and go
BTN Jerk 1/1/1/1/1/1/1/1 @ 105 Nice working with Harry!!!!
They squatted after so I jetted
late post.
B- Olympic Squat- 6@70/80 + 3@90/2@95% of 1RM
133/155/175/185 – Heels were floating up a little, HEELS DOWN
C- Front Squat- 5@65/4@75/80/80%
115/135/145/145
D- 8 Minute AMRAP of: 5 Each Pistol/3 Curstis P’s (75/45)/1 Rope Climb (partial ROM rope climb)
3 rounds + pistols + 1 CP
pistols on a box / curtis P’s RX / rope climb RX
Got a full ROM pistol on my right leg after class, w00t.
(left leg: not so much)