WOD 11/13/13
8 Minutes of Hip/Leg/Back/Ankle mobility
A- WU- 3 Rounds each of: 1 Minute Max Reps: Triple or Double Under/1 Minute Max Reps: Walking Lunges
B- Olympic Squats- 4@75/80/80/80% of 1RM (Tempo: 2/0/x1); 90 Seconds To 2 Minutes Rest Between Sets
C- Front Squat- 5@60/65/70/70% of 1RM (Tempo: 2/0/x/1); 1 To 2 Minutes Rest Between Sets
D- 3 Rounds of: 30 K.B. Taters (24/16KG)/200M Run; 90 Seconds Rest
Warm up – 3 rounds of 1 min each – tripple under practice and lunges
Oly Squat – 4 each – 135/145/145/145
1 squat clean + 4 Front squats at the front squat percentages – 110/110/120/120
Plus – squat cleans singles – 125/130/135Match/140FF
A- WU- 3 Rounds each of: 1 Minute Max Reps: Triple or Double Under/1 Minute Max Reps: Walking Lunges
B- Olympic Squats- 4@75/80/80/80% of 1RM (Tempo: 2/0/x1); 90 Seconds To 2 Minutes Rest Between Sets
4@200/212/212/212
C- Front Squat- 5@60/65/70/70% of 1RM (Tempo: 2/0/x/1); 1 To 2 Minutes Rest Between Sets
5@160/172/185/185
D- 3 Rounds of: 30 K.B. Taters (24/16KG)/200M Run; 90 Seconds Rest
12:54 @ 20kg (first time doing taters)
A) 3rds 1min Triple U practice / walking lunges
B) HBBSQ – warm up – 5@45/135 – 4@175 / 4@190 / 4@190 / 4@190
C) FSQ – 5@125 / 5@135 / 5@145 / 5@145
D) 3rft 30 KB Taters @ 24kg / 200m run / 90sec Rest – 12:12 – first time with this, catching the KB really hammered my arms
late post…
A- total 125 DUs / 95 walking lunge
B- 145/155/155/155
C- 115/115/125/125 – whoops, i think we started at 65% instead of 60.
D- 10:48 @ 16kg, went unbroken on the taters