WOD 11/30/12 c
8 Minutes of Shoudler/ Back/ Hip/ Leg Mobility
WU- 400M Run/30 Burpee/20 Wall Ball
Power Clean + Power Jerk- 15 Minutes To A Heavy Single
For Time- 50 USA K.B. Swings (24/16kg)/20 HSPU/15 T2B/15 HSPU/15 T2B/25 USA K.B. Swing
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Happy birthday Marina!!!
Thank you Hun 🙂
50DU/400m run/40DU/400m row/30DU/200m run/20DU/200m row/10DU/~50m run I can’t remember :/.
10 minutes for heavy single power clean and jerk
135/185/205/225/235 f
EMOM FOR 7 MINUTES OF
3 C&J @ 168
500m row/20 squats/20 kb swings @24 kg
3:10
400m run/20 pull ups/20 HSPU
3:44
I believe you got 11:43 (or something close to that) on the warmup.
Thanks CT
Happy birthday Marina.
Cumpleaño Feliz MarinaBear
Lol thanks 😉
Thank you Dariel:)
50DU/~500m run/40DU/400m row/30DU/300m row/20DU/200m row/10DU/~100m run: 12:58
Power Clean/Power Jerk (10 min to heavy single): 95/125/145/155F
EMOM For 7 Mins 3 Power Clean/Power Jerks @ 75%: 105 lbs
500m row/20 squats/20 KBS @24 kg: 3:40
400m run/20 pull ups/20 HRPU: 4:30
50DU/~500m run/40DU/400m row/30DU/300m row/20DU/200m row/10DU/~100m run: had to sprinkle a run in here 14:4
Power Clean/Power Jerk (10 min to heavy single): 95/135/155/185/195F
EMOM For 7 Mins 3 Power Clean/Power Jerks @ 75%: 140 lbs
500m row/20 squats/20 KBS @24 kg: 3:11
400m run/20 pull ups/5 HSPU 15 push ups – 4:40
400M Row (subbed because alone)/30 Burpee/20 Wall Ball (20lbs)=4:33
15 Min Power Clean + Power Jerk- WU- 5@45/3@95 WS- 1@135/155/185/195/205F/205F
For Time- 50 USA KBS (24kg)/20 HSPU/15 T2B (unbkn)/15 HSPU/15 T2B/25 KBS=9:58rx’d
Warm Up – 6:35 – 400m run + 30 Burpees + 20 Wall Balls
Clean and jerk – 1/1/1/1/1 – 85/95/100/105/110/ 115F
WOD – 14:43
400 m run (kinda joggy actually) 30 burpees (slow but fairly consistent) 20 12 lb wall balls (even at the low weight I couldn’t get near the target… 🙁
15 min to establish heavy single power clean/ push jerk I aimed for 55 but got to 70, but not pleased with form… Thanks Coach Iz and Coach Tambot for you patience and guidance… Tommy Z thanks for being so encouraging… Good job BTW and Tambot you are a Queen, it’s always a blast getting to WOD and watch your dieselness!!!
50 KBS @ 12k 15 HSPU (mod with pike) 15 T2B 15 HSPU ( mod pike) 25 KBS @ 12 K… Ummm I think 16 min 40 sec I’m not sure, but I finished it thank you so much Coach Iz and Cory for keeping me goin… Everyone did so well… Great job everyone, Coach Tambot you’re my inspiration <3 So much fun tonight! Great to be back, baby steps… Baby steps
Welcome Back to the floor! It was so nice to see you in your lifting shoes again! You will be back to yourself in no time.
Definitely want to see you in mobility this Sunday. Work that knee with the foam roller. It’s magic.
Thomas!!!!! It was nice WODing with you, first time in a while – great way to get that 115 C&J
Yes ma’am!
Good job, Nikki. I knew you could do it.
Twinsies!!!!!
I’ve been a little bit lax about getting to the gym lately, but I want to get in on this ride tomorrow. What time do you think you’d get to the bridge, and where could i meet you there if I rode from Brooklyn?
I’ll be back at the box this week. My working out has been limited to tabata air squats at the office at 3:30, which actually turned out to be a great way to get myself through the rest of the day.
Ken,
I will let antoine know your in!!
Hey guys,
So far it’s just Ken and myself confirmed so (unless someone wants to drive out to Jersey) the plan is to skip the subway and cycle through Brooklyn, crosstown Manhattan, then up the West Side to reach the George Washington Bridge. Depart from 718 shortly after the 11am class.
Post to confirm if you’re joining us. Take care.
New Jersey? Fogettaboutit!
Prospect Park: 7 loops (about 23 mi) in about 1h15m
Our unofficial team is growing in numbers! Three riders turned out today for the last ride of 2012. Unforeseen social engagements moved the ride closer to home.
Ann cranked out the loops bare-knuckeled and with no gear. Nice job!
Ken crushed me on the second loop but then was kind enough to let me draft the rest of the way. Thanks for pushing me! (or should I say “thanks for dragging me”). Head Coach wasn’t overstating things when he described you as a “crazy biker” !
Tune in after the snow melts for our spring ride!