WOD 11/20/13
6 Minutes of Hip/Back/Ankle Mobility
A- WU- 200M Run @ 70-90% RPE + 4 Rounds of: 100M Sprint (Hold splits to +/- 3 Seconds); 1 Minute Rest Between Efforts (5 Burpee Penalty for every second +/- 3 Seconds) + Penalty Burpees if any
B- Olympic Squat- 4@70/75/80/85% (Tempo: 2/0/x/1); 90 Seconds Rest Between Sets -15 Minute Cap
C- Front Squat- 5@60/65/70/70% (Tempo: 2/1/x/0); 1 Minute Rest Between Sets -15 Minute Cap
D- For Time- 40-60 Each Tuck Up/GHD Back Extension
Notes: Partition As Needed
A: WU: 200M Row Sprints: 20.5, 20, 20.3, 20.5 seconds
B: Olympic Squat: 4@70/75/80/85% (Tempo: 2/0/x/1): 180/190/205/215
C: Front Squat: 5@60/65/70/70% (Tempo: 2/1/x/0): 140/155/165/165
D: For Time: 60 Each Tuck Up/GHD Back Extension: 4:35
A: 2 x 200m Sand Bag Run – :49 / :45
B: Oly Sqt – 4 x 135/215/230/245/260
C: 13min AMRAP – 3 135# Axel Zercher Sqt / 3 125# Stone 2 Shoulder / 3 45#x2 DB Press – 8 rds + 3 Z Sqt + 3 DB Press
warm Up – 200m row + 4 – 100m Row sprints
Oly Squat – 4 each 125/135/145/155
Front Squat – 5 each 105/115/120/120
Bar complex – 3 reps of 1 power clean/ 1 HPC/ 1 Jerk/ 1 Back Squat/ 1 BTN Jerk – 65/75/85/90×1
Big class tonight!
A- WU- We subbed a 400m run instead. Collectively we decided we didnt want to freeze or run in the dark.
B- Olympic Squat- 4@70/75/80/85% (Tempo: 2/0/x/1); 90 Seconds Rest Between Sets -15 Minute Cap
Worked with Janessa on these – Mon/Wed is definitely paying off – these arent quite so bad at more. 86/94/100/106
C- Front Squat- 5@60/65/70/70% (Tempo: 2/1/x/0); 1 Minute Rest Between Sets -15 Minute Cap
63/68/74/74
100 hamstring curls and 100 banded good mornings
D- For Time- 40-60 Each Tuck Up/GHD Back Extension – forgot to check the time
Pullup and HSPU work with Dave and Caroline!
Nice work Shara.. I don’t think the squats are that bad either. I am excited to get those numbers up. I hear we are shooting for a PR in 2 weeks!!!
late post…
A- subbed a 400m run which I did in 1:14
B- 135/145/155/165 – we did these at tempo RXd for section C
C- 105/115/125/125
D- 50 tuck ups, 40 GHD
Felt pretty gassed today…
A) 500m Row – 1:30
B) HBBSQ – 4@70/75/80/85% – 5@45/135 4@175/185/195/210
C) FSQ – 5@60/65/70/70% – 5@125/135/145/145
D) (Not) For Time – 60 Tuck Ups (unbroken-ish) / 100 Banded Good Mornings / 40 GHD Back Extension
Extra Credit: HSPU practice with Shara and Caroline
My Next Target: the Muscle-Up