WOD 11/12/14
8 Minutes of Back/Hip/Knee/Ankle Mobility
A- WU- 200M Run @ 70-90% RPE + 2 RNFT- 10 Each Walking Lunge/Wall Facing Prisoner Squat/Broad Jump -6 Minute Cap
B- 1 Power Snatch + 1 Hang Snatch (Above the knee)- 15 Minutes To A Max For The Complex
C- Squat- 4@75% + 4/4/4/4@85% of 9/26/14 (Tempo: 2/0/X/1-2) -20 Minute Cap
D- For Time: 200M S.B. Run (HBD)/50 S.B. Zercher Squats/200M S.B. Run -10 Minute Cap
Post your scores to the Whiteboard.
This is only my second piece of social media activity in internet history…trying to take things slow
Today we bid farewell/good riddance to our friend Smolov…it’s been quite a ride…as much mental as physical at times…looking forward to seeing everyone’s progress on Friday
80lb sandbags are heavy, FYI
what about all that homemade porn you posted?
Gs Mike what the hell were you thinking with an 80lb bag!
Excited about tearing up the new weightlifting cycle coming up! I will very strict with this one. Hopefully can try get catch up to Tina by Xmas. 😉
Weightlifting?! What about the Open?!
Opens Prep Start 12/15/14 – Dont worry we got your back..
But we got to get everyones numbers up to par first!
Here here, Sofer. Well said.
Agreed. I haven’t been crush by a Russian like this since I drank vodka with Alex Gitlin in high school. Proud to say I squat more than I bench and I’m more excited than anything to see my man Chuck hit 300
I like to refer to it as ‘house-made,’ and I’m not sure how ‘social’ it is
Well Guys I happened to fall in love with Smolov, I don’t wanna quit him…
In over the course of these 13 weeks i have been able to:
Do Pistols Rxed
20 UB Wall Balls + 81 in a Tabata
75 unbroken air squats
205lbs was my max – it is now my 5RM
PR my clean at 150lbs
Add 2 lbs to my Jerk
I haven’t even tested my front squat – but I will be shooting for 195!
Squats are the shit – I think I just wrote a romantic poem, cause I’m so happy with myself, mainly for being consistent with something for so long.
Smolov is no match for Tambot