WOD 11/26/12

8 Minutes of Hip/ Back/ Shoulder/ Wrist Mobility

WU- 200M Run/6 Min AMRAP of: 10 Pull Up/15 Push Up/20 Air Squat

Snatch Balance– 10 Minutes To A Heavy Single

Front Squat– 15 Minutes To A Heavy Double

Tabata- Sit Up

14 replies

Nikki says:
11/25/2012 at 8:11 PM

That’s what we call skills folks, lookin’ good Coach Tambot!
Reply
- Antoine says:
  11/25/2012 at 8:32 PM
  
  Skills AND style. Notice how the K.B. matches the shirt? Nothing is left to chance in this league!
  Reply
  - Coach TamBot says:
    11/25/2012 at 9:03 PM
    
    🙂
    Reply
    - Coach TamBot says:
      11/26/2012 at 2:57 PM
      
      What up Sico?
      
      You have been MIA this week, when are you back at the Box?
      Reply
dariel31 says:
11/26/2012 at 9:31 AM

WU- 200 m run/6 minute AMRAP of 10 pull ups/15 push ups/20 squats
5 ROUNDS +10 PULL UPS
SNATCH BALANCE HEAVY SINGLE
75/95/115/125 f
FRONT SQUAT HEAVY DOUBLE
125/155/185/205/225 f
TABATA GHD SIT UPS
TOTAL- 61
Reply
- Head Coach says:
  11/26/2012 at 4:53 PM
  
  Tabata GHD SIt Ups is Beast Mode! Might have to start calling you Dan Bailey the way you been scaling things up! 🙂
  Reply
  - dariel31 says:
    11/26/2012 at 5:38 PM
    
    LOL thanks coach. This was a tough one for the hams. I need to get that WODscailer shirt.
    Reply
CT says:
11/26/2012 at 11:33 AM

WU: 200M Run/6 Min AMRAP of: 10 Pull Up/15 Push Up/20 Air Squat: 2 rds + 10 pull-ups + 15 push-ups

Snatch Balance: 10 Minutes to A Heavy Single: got up to 95

Front Squat: 15 Minutes To A Heavy Double: 95/115/135/155/175/195

Tabata: Sit Up: 98
Reply
Rory M says:
11/26/2012 at 3:58 PM

200M Run/6 Min AMRAP of: 10 Pull Up/15 Push Up/20 Air Squat
4 Rounds + 10 Pull Ups + 12 Push Ups

Snatch Balance- Heavy Single- 45 / 95F / 95 / 115 / 135F
Very awkward. Need to practice this.

Front Squat- Heavy Double
45×5 / 135×3 / 2×185 / 2×205 / 2×215 PR

Tabata Sit Ups- 102 PR
Reply
Head Coach says:
11/26/2012 at 4:52 PM

WU- 200M Run/6 Min amrap of: 10 Pull Up/15 Push Up/20 Air Squat=3 Rounds
Snatch Balance- 5@45/3@95/115/1@135/155/185F
Front Squat- 5@95/2@135/185/205/215/225F
Tabata- Sit Up=106
Reply
- dariel31 says:
  11/26/2012 at 5:39 PM
  
  Good job coach . Its great to see that your back on track with the paleo diet. I saw a video of Matt Chan talking about nutrition and that made get back on mines.
  Reply
  - dariel31 says:
    11/26/2012 at 5:40 PM
    
    Your snatch balance is preety damn good. I have to practice that movement.
    Reply
    - Nikki says:
      11/26/2012 at 7:51 PM
      
      Coach Iz has flawless form that’s why, he’s dedicated to doing things right.
      Reply
      - Head Coach says:
        11/26/2012 at 9:35 PM
        
        Thanks Dariel and Nicki. Truth is I did a long o lifting cycle where I did this movement often. It definitely helped with my snatch and over head squat. I actually felt very disappointed to miss the 185lb I caught it and dropped it. I figure its gonna be a few more weeks before I’m back where I was pre-surgery. I’m excited just to be WODing again 🙂
        Reply