WOD 11/18/13
8 Minutes of Leg/Hip/Back/Ankle Mobility
A- WU- 400M Farmers Walk (45/25×2)
B- Olympic Squat- 5@70/80 + 2@85/3@90/1@100% of 1RM
C- Front Squat- 5@65/4@75/80/85
D- 1 Mile M.B. Run
8 Minutes of Leg/Hip/Back/Ankle Mobility
A- WU- 400M Farmers Walk (45/25×2)
B- Olympic Squat- 5@70/80 + 2@85/3@90/1@100% of 1RM
C- Front Squat- 5@65/4@75/80/85
D- 1 Mile M.B. Run
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A: WU: 400M Farmers Walk (45/25×2): Rx, forgot my time
B: Olympic Squat: 5@70/80 + 2@85/3@90/1@100% of 1RM: 5@175, 5@205, 2@215, 3@230, 1@255 (technically a PR)
C: Front Squat: 5@65/4@75/80/85: 5@155, 4@175, 4@190, 4@200
D: 1 Mile M.B. Run: 8:50 Rx. Coves crushed this one.
couldn’t make it to the box, globo gym make-up:
A – warmup: do nothing
B- Olympic Squat- 5×135 / 5×155 / 2×165 / 3×175 / 1×195 / 1×195
Wasn’t sure i went deep enough on that last one, so i did it again. Felt a little easier than when I maxed at 195 a couple months ago.
C- Front Squat- 5@115/ 4@125/135/155
D: accessory work: take a shower
Globo Gym! And a shower!!!
Getting spoiled… How the hell did you miss depth on front of all those mirrors
A- WU- 400M Farmers Walk (45/25×2) 2:55 Rx
B- Olympic Squat- 5@70 (130#/80 (did the bonus after I finished b/c I knew it would feel light 145#) + 2@85 (155#)/3@90 (165)/1@100% of 1RM (185)
C- Front Squat- 5@65 (105#)/4@75 (125#/80 (130#)/85 (140#)
D- 1 Mile M.B. Run- 9:35 Rx on 10/16 I got 10:03, so was a little faster today..I was chasing after Janessa
I feel like the M/W squat focus is paying off for me. I still get knock-knees sometimes, but I’m able to correct it pretty easily.
Med ball runs are the worst. But at least now I know that, in the case of a zombie apocalypse, I can save the life of a perfectly round, 14 lb child in 9:34…As long as the distance to safety is 1 relatively flat mile. (Thanks for keeping me going, Tina!)
Ha ha 14lb baby. Nice time on that run. Now I feel like I half assed this.
1st night back after vacation, probably won’t walk right tomorrow.
A: 30″ box jump Tabata – 51
B: Snatch from 15″ box 3 @ 45/95/110/115/125
C: 1 PC + 2 Split Jerks x 5 @ 155#
D: Oly Sqt – 3 @ 135 / 5@215/245 / 2@260 / 3@275 / 1@305
E: Front Sqt – 5@155 / 4@205/215
Warm up – 400m farmers carry – 4:27
Oly Squat -5@130/ 5@145/ 2@155/3@165/1@185(pr)
1 squat clean + Front Squat 5@115/4@125/4@135/3@145 (off the rack for the last one)
1 mile med ball run – 11:54 @14lbs. Can’t call this RXed cause I stopped like 5 times to walk. This is definitely one of my goats
Tabata box jumps @ 24″ = 40 reps
Hang Squat snatch of 15″ box – 3/3/3/3 65/70/75/80
1 power clean and 2 power jerks 5@85
Did some fun bonus work with the crossfit kids – you all should try Tabata animal walks!!! My new favorite warm up