WOD 1/15/14
8 Minutes of Lumbar/Hip/Wrist/Ankle Mobility
A- WU- 2 Rounds of: 500M Row; 90 Seconds Rest Between Rounds
B- Power Snatch- 3 Minutes WU to 60% + 3/3@60+3@65/70/75+3/3@80% of 1RM; 90 Seconds Rest Between Sets -15 Minute Cap
C- DeadLift- 5 Minutes WU to 80% of 1RM + 3 EMOM for 6 Minutes @ 80% of 1RM
D- Banded Good Morning- 100 Reps NFT
A- 1:59.6 / 1:56.7
B- 60/60/65/70/75/80×1/80×1
C- 135/185/215/240 + worked at 240 for EMOM. felt heavy, need to build back up.
D- green band
Kettle bell WOD
2 rds 30 sec each- sling shot/figure 8 to hold/ Halos/ kojisak
KB snatch 5 min AMRAP @8kg-122
KB single leg DL 4 sets 12 each leg
2 sets @ 8kgx2/ 2 sets @20×2
KB split squat 3 sets of 8 each leg @8kg
21-15-9 ussr swings, ab mat sit-ups @ 12kg
2:59
Russian twist
4 sets of 20 @ 12 kg
Holy Molely – I can post again Batman!!
I have started WODding again this week.. Feels great to be back
Will start posting my WODs again tonight!
1/15/14
@10AM
A- WU- PVC Snatch drills -6 Minutes
B- Power Snatch (from below the knees)- WU- 3@30kg + WS- 3/3@40/44kg + 3@48/56/60kg
C- Power Clean + Power Jerk- WS- 3/3@61/66kg + 3@71 + 3/3@76kg
D- Squat- 5/5@185lb + 5@200 + 4@215 + 3@230/245/265lb
E- Snatch Pull- 3/3@68/72kg
@4PM
A- WU- Alternating Tabata 4 Rounds each of: Burpee and Box Jump= 22 Burpee/36 Box Jump
B- Step Up- 8 each leg @ 25/35/45/55lb
C- Renegade Row- 8/8/8/8@55lb
D- Romanian Deadlift + Pendlay Row- 8 each X’s 4 Rounds @ 95/135/135/155lb
Its good to be able to post again! 🙂
Performance felt much better today, versus yesterday.
Strength class- and what a treat it was!
Fun and handwork combined into one hour long class
WU- 7 rounds 30sec on/30sec off Keg run (50#)
OH Walking Lunges 20 ft- build up weight 45/65/75/85/95/95 (last one was for 50ft)- this was awesome!
Axel Deadlift (really taxes your grip)- 145#
21/15/9
USSR Swings (1.5 pood)/weighted sit ups (25#)- 3:48 Rx
This was some good shit son! Translation- Thanks Coach Iz for putting together a challenging but all around good time WOD!
That’s really sweet Tina.
A- 2 500m rows – 2:12, 2:10
B – snatches suck and are scary, really don’t like feeling like I’m throwing something over my head! 3 power snatches at 35/45/55/57
C – worked at 145
D – these will definitely be felt tomorrow
A) 2x500m Row – 1:38.3 & 1:37.5
B) HPSnatch 3rep – 45/95/105/110/115
C) Deadlift 3rep EMOTM 6min @ 275
D) 100 banded good morning – green band