WOD 11/27/13
8 Minutes of Hip/Back/Wrist/Ankle Mobility
A- WU- 5 Minute AMRAP of: 20 Double Unders/ 15 Air Squat
B- Olympic Squat- 5/5@65 + 5/5/5@70% (Tempo:2/2/X/1); 90 Seconds Rest Between Sets -15 Minute Cap
C- Front Squat- 5/5/5/5@60% or 1RM (Tempo:2/1/X/1); 90 Seconds Rest Between Sets -15 Minute Cap
D- 9 Minute AMRAP of: 3 Squat Clean (BW/.75BW)/200M Run/10 Lateral Bar Burpee
Taking it easy on us today?
Warm Up: 3 Rounds of of Cindy
Oly Squat – 5/5/5/5/5 – 120/120/120/125/125 Tempo 2/2/x/1
Hang Squat Clean 5/5/5 @ my front squat percentage – 105 + 5 Front squats @ 95
3 rounds 10 each GHD Sit Up/ GHD Hip Ext
Blog it or it didn’t happen…
A) 5 Minute AMRAP of: 20 DU/ 15 ASQ – 7rds even
B) HBBSQ – 5/5@65% – 155 + 5/5/5@70% – 165 – 2sec stop at the bottom
C) FSQ 5/5/5/5@60% – 125
D)9min AMRAP – 3 Squat Clean @ 135/200M Run/10 Lateral Bar Burpee – 3+3+200m
Extra Credit: 10 HSPU
I like that statement Dave!
A- WU- 5 Minute AMRAP of: 20 Double Unders/ 15 Air Squat- 7 rounds+ 12 DU’s Rx
B- Olympic Squat- 5/5@65 (120#) + 5/5/5@70% (130#) (Tempo:2/2/X/1); 90 Seconds Rest Between Sets -15 Minute Cap
C- Front Squat- 5/5/5/5@60% of 1RM (100#) (Tempo:2/1/X/1); 90 Seconds Rest Between Sets -15 Minute Cap
D- 9 Minute AMRAP of: 3 Squat Clean (105#)/200M Run/10 Lateral Bar Burpee- 3 rounds+3+ 50M or so
metcon was Rx (that’s 3/4 my bodyweight)
A- WU- 5 Minute AMRAP of: 20 Double Unders/ 15 Air Squat- 6 rounds +20 DU+12 Squats
B- Olympic Squat- 5/5@65 (211#) + 5/5/5@70% (228#) (Tempo:2/2/X/1); 90 Seconds Rest Between Sets -15 Minute Cap
C- Front Squat- 5/5/5/5@60% of 1RM (175#) (Tempo:2/1/X/1); 90 Seconds Rest Between Sets -15 Minute Cap
D- 9 Minute AMRAP of: 3 Squat Clean (207#)/200M Run/10 Lateral Bar Burpee- 3 rounds+2 squat cleans Rx
strength wod
A: WU: 2 min max DU= 91
3 Min AMRAP: 5 x 32″ box jump/9 air squat
B: Oly Squat:
5/5 @175
5/5/5 @185
C: Death by front squat @ (155)
3 @ min 1/4 @ min 2/ 5 @min 3/ 6 @ min 4/ 7 @min 5/ 8 @min 6/ 9 @ min 7/ 5 @ min 10/ dropped to 135 6 @ min 11. DEATH
D: 7 Min AMRAP: 5 DB HPSnatch/ 5 DB lunge/ 250 M row @ 25lbs x2 = 3 rounds
i rescind my previous statement about taking it easy.