WOD 11/22/13
6 Minutes of Back/Hip/Leg Mobility
A- WU- 3 RFT of: 20 USA K.B. Swing (24/16kb)/200M Run
B- DeadLift- 2@95% of desired 1Rm (Tempo-x/1/1) + Speed DeadLift- 3/3/3@ 70% (Tempo-x/0/0); 90 Seconds Rest Between Efforts
C- 5 Minutes WU- Muscle Up + For Time: 30 Muscle Ups
D- Clean Pull- 5/5 @ 75% of Current DeadLift 1RM + 5/5 Glute Ham Curl/Still Leg DeadLift/Good Morning/Wide Grip Weighted Pull Up (HAP)
A: 5:07 rx
B: 135/225/275/315/345/365
Then 3/3/3 @ 255
C: 9:09 rx
Proud of my wife for knocking out 10 muscle ups tonight! Great job Chrystie.
Nice to give props to your lady, Cory! Way to get some Chrystie!
Yeah!! GOoo Chrystie!! And working on stringing them together! that was amazing to watch!
A) 3 RFT – 20 USA K.B. Swing (24)/200M Run – 4:47
B) DeadLift – 2@95% – 5@135/3@225/2@275/305/315
Speed DeadLift- 3/3/3@ 70% – 225
C) Muscle Up – I almost got this, probably made 15 attempts
Extra: HSPU’s as usual
Good job to the team tonight.
Marcos excellent performance.
Adam nice work it’s good having you on the team. Pat it’s always a pleasure. You guys make me push even when I don’t have any push left.
Like to see you boys work- you all gave it everything!
warm up – 3 RFT of 20 KBS @ 16k/ 200m run = 6:11
DeadLift Doubles – 135/185/205/225/230 + Speed DL Tripples – 3/3/3 @ 175
Muscle Up Practice for 10 min – NO REP TamBot
Dave/ Tina/ Rose/Mike A, you are all soooo close. Keep up the great work!
A: 5:22@16kg. Kept it light, saved myself for deads.
B: 135/185/235/265/285x1PR (up 15 lbs)
Speed DLs at 205.
C: 10 mins MU skills practice. I’ll get em one day. But not yet.