WOD 11/21/11
2 min max effort Double Unders; 2 min rest
2 min max effort Row
21/15/9 RFT of: K.B. High Pull (16/24kg)/Toes To Bar
Clean and Jerk– 1/1/1 @ 65% 1RM, 1/1/ @ 75% 1RM, 1/1 @ 85% 1RM, 1/1 @ 95% 1RM, 1/1/1 @ 85% 1RM
Hip Extension– 15/15/15 NFT
1 min HandStand Hold/1.5 min Ring Support Hold/2 min DeadHang/2.5 min Iso Air Squat/ 3 min Plank (5 Plyo Push Up penalty for every break in posture 30 rep cap); 90 seconds rest between postures
penalty burpees
This may be the greatest wod i have ever seen
baby it’s cold outside…. Everything alright ?
Sooo… Because I don’t feel comfortable doing jump rope in general (bouncing my baby all around), Coach Iz suggested that I do the Versa Climber for 2 min instead. Ew. But it was a very reasonable swap in terms of heart rate and warm up.
I did do the 2 min row w/ Max Effort. => 459 meters
21/15/9 KB / T2B => 3:44
I did the Rx weight on the KB and then did knee raises instead of T2B or K2E.
Clean & Jerks
65% was 1×55, 1×55, 1×55
75% was 1×65, 1×65
85% was 1×75, 1×75
95% was 1×80, 1×80
85% was 1×75, 1×75, 1×75
Hip Extensions => Good Mornings 15 / 15 / 15
My belly gets in the way on the GHDs (and when I move down enough to give my belly room, it HURTS my quads) so I did Good Mornings instead with the 45# bar.
All the ISO exercises were done with 90 secs instead of the increasing time. Jess was patient and kind to Yousef and me. I did the pike hold no problem. The ring hold was with a blue band for stabilization and a small box for support. I did the plank on my elbows.
After all this I did 15 / 15 / 15 “cat-cows” (aka pelvic tilts) and 25 scaled ring push ups (for my penalty).
(20 weeks less 1 day!)
P.S. I’m being rather verbose in these posts because I’m also reposting them over at my blog: http://clubfritch.wordpress.com So I only want to type it all out once! Then I copy-paste. 😉
Nice blog. Very fun read 🙂 I’m looking forward to reading the rest!
Thanks!!
Was it foreshadowing that penalty Burpees was on teh header of todays WOD…..
How many, Cahill?
We will have to talk to Izzy about that. Not sure how many burpees I will be doing I iwill find out on wednesday.
2 min DU – 60
2 min row – 480
21/15/9 – 8:09 RX
Clean & Jerk –
70/70/70
80/80
90/90
100/100
90/90/90
15/15/15 – hip extension
All the holds except handstand and squat were broken (my grip is done after the T2B)
penalty: 30 plyo pushups
2 min DU: none yet 🙁 2 min row: 444m 21/15/9: 12kg High pull and toes to bar, modified (knees to chest, some to armpits). Time: 4 min & 15 seconds. Clean Jerk: ranged from 35-65lbs Hip Extension: 3 sets of 15 reps. Held all poses except ring.
Very Impressive Nik on those holds… You are a very tough paleo cookie.
It’s because I have great Coaches that surround me with so much positive energy. 🙂
Key word is yet. You and Sensei will be cranking these out in no time. You should YouTube double under tutorial. I’m sure u will find something useful. Practice. Day and night 🙂
Will do! Thanks for the encouragement 🙂
2 min Max Effort Double Unders=163
2 min Max Effort Row=568m
21/15/9 RFT of: kb high pull @24kg/Toes To Bar=4:27
Clean & Jerk WU-2@45/95
WS-3@125(65%)/2@140(75%)/
2@160(85%)/2@180(95%)/3@160
(85%1RM=190lbs)
Hip Extension- 15/15/15
1 min handstand hold/1.5 min ring support/2 min dead hang/
2.5 bottom of air squat/3 min plank
– only to breaks in posture once on the dead hang and once on air squat hold.
10 plyometric push ups.
Your WODs are always amazing, not surprised by the stats at all. Great job!!!
Can’t move arms
+ 30 plyo pushups.
Murph Slayer!
2 min row- 460
2 min DU- 40ish and my arms are covered with whip marks
21-15-9-KB high pull/T2B- 5:26 Rx
C & J- 3/2/2/2/3- 65/75/85/95/85
Hip ext- 15/15/15 NFT
Of the holds only the handstand was unbroken, I def hit the 30 rep cap on the plyos and burpees
Fun night, great WOD and thanks for the singing- there are some stunning voices at this gym 🙂
LoL. Hope you had a special day…
We skipped the birthdays burpees, since they blended with the penalties… Hahahah
PrimeTime WoD today. Welcome back Cory
Warm Up: 2min DU’s – 140PR ! First 100 in 1:36 PR!! 😀
!! Dan you would be so proud of me. I have come a long way Coach.
21/15/9 – Sub 7mins – I no Repped my self and re-did a few.. Not happy with my performance here. Very disappointed.
Full Squat Cleans & Jerks – stuck to the programming precisely
65×3/75×2/85×2/95×2/85×3
Didn’t get to the rest… I squeezed in 2 sets of 15 Hip extensions. I love those. Didn’t stretch either. I am gonna pay for that tomorrow.
Nice job on the double Unders Tambot!
Congratulations on your PR, that’s outstanding!!!
Oh yeah 457 on my 2 min row