WOD 11/4/13
6 Minutes of Hip/Back/Ankle/Shoulder/OH Mobility
A- WU- 6 Minute AMRAP of: 200M M.B. Run (20/14)/10 WallBall (20/14-10′)
B- Olympic Squat- 8@65/6@75/4@85/4@90% of 1Rm (Tempo:2/1/1/1); 2 Minutes Between Efforts -16 Minute Cap
C- Front Squat- 5@70/4@80/3@85/3@90% (2/1/1/1) -15 Minute Cap
D- 3 Rounds of: 1 Minute Hollow Rock Hold; 30 Seconds Rest/1 Minute Max Reps Tuck Up
Good shrug!
A: WU: 6 Minute AMRAP of: 200M M.B. Run (20/14)/10 WallBall (20/14-10′): 2 rounds + 200m Run + 9 Wall Balls Rx.
B: Olympic Squat: 8@65/6@75/4@85/4@90% of 1Rm (Tempo:2/1/1/1); 8@165, 6@185, 4@215
C: Front Squat: 5@70/4@80/3@85/3@90% (2/1/1/1): 5@165, 4@185, 3@200, 3@210
D: 3 Rounds of: 1 Minute Hollow Rock Hold; 30 Seconds Rest/1 Minute Max Reps Tuck Up
Warm UP 500m Row; 2:19
Qly Squat 8×120/6×135/4×155/4×160
Front Squat 5×120/4×130/3×145/3×155
DeadLift – 3/3/3 @ 195
+ Speed DeadLift banded 3/3/3 @ 145
Jeez, have some shrug with your triceps why don’t ya!
A: 5 Jingle Jangles / 5 24″ Box Jump – 10rds + 5 + 3
B: HBBS – 5@135 / 8@185 / 6@230 / 4@245 ( messed up here and did 80%) / 4@275
C: F Sqt – 5@185 / 4@215 / 3@230 / 1@245 was completely gassed here and decided not to push for 2 more.
D: 15 Ring Muscle Ups
Sorry to have missed the 3 yr anniversary party as well as Zombie Tina! Iz and Tam, Thanks for a fun three years. They have not been dull that is for sure! Can’t picture mine and Chrystie’s life without you guys and all the athletes at 718. The box is my second home.
I really like this pic too!
Dang Cory, what a wonderful thing to say, that’s really sweet of you. You and Chrystie hold a special place in my heart – I love you both.
As one of our founding members I am going to officially Dedicate and name your platform “Cory’s”.
It was min AMRAP.
And did snatches right after…
5@45 / 3@95 / 3@115 / 3@125 / 1@135 / 1@145
Jesus, 6min AMRAP.
A) 6min AMRAP – 200M M.B. Run @ 20 / 10 WallBall @ 20-10′ – 3rds+200m
B: HBBSQ – 8@65 / 6@75 / 4@85 / 4@90% – 8@160 / 6@185 / 4@195 / 4@205
C: FSQ – 5@70 / 4@80 / 3@85 / 3@90% – 5@145, 4@165, 3@175, 3@185
D: 3 Rounds of: 1 Minute Hollow Rock Hold; 30 Seconds Rest/1 Minute Max Reps Tuck Up