WOD 11/6/12

8 Minutes of Hip/Leg/Back Mobility

WU- 200M Run@ 70%;1 Minute Rest/3 Minute AMRAP of: 10 M.B. Clean/10 WallBall (20/14)

Bench Press– 15 Minutes To Establish A Heavy Single

3 RFT of: 400M Run/15 DeadLift (185/125)

6 Minute AMRAP of: 9 Jumping BallSlams (20/15)/9 HRPU

7 replies

CT says:
11/06/2012 at 11:29 AM

WU: 250M Row @ 70%;1 Minute Rest/3 Minute AMRAP of: 10 M.B. Clean/10 WallBall (20/14): 2.5 rounds

Bench Press: 15 Minutes To Establish A Heavy Single: 95/115/135/155/175/185(PR)

3 RFT of: 400M Run/15 DeadLift (185/125): 9:36 @ 175 lbs

6 Minute AMRAP of: 9 Jumping BallSlams (20/15)/9 HRPU: 3.5 rounds
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Head Coach says:
11/06/2012 at 1:36 PM

WU+-1K Row@70%=3:52/
20 air sq/15 push up/10 pull up/25 sit up nft
Bench Press- WU-5@45/95 + WS-5X5@157(75%)
Front Squat- WU-7@45/5@95 + WS-10X5@118(50%)
21/15/9 rft of: pull up/push up/air squat=6:12

Very happy to report that I did not experience any pain except for my lungs 🙂
This is my first workout post-op and needless to say I was humbled by it. My time was slow but my form was good. I dummed out and ate shortly before I started and almost got sick. Unfortunately I have lost a ton of strength, stamina and endurance. Ive got Lots of work to do but for right now im just happy to be healthy.
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- Anonymous says:
  11/06/2012 at 2:05 PM
  
  Great job. Welcome back. It’s good to see you back up and working out again.
  Reply
- CT says:
  11/06/2012 at 2:09 PM
  
  Way to go coach! Do good work son!
  Reply
- Coach TamBot says:
  11/06/2012 at 9:15 PM
  
  Welcome Back Coach.
  Reply
dariel31 says:
11/06/2012 at 5:20 PM

Good to see you getting back into it coach.
Reply
Head Coach says:
11/07/2012 at 12:07 PM

Thanks guy’s, it’s great to be back and I am SORE as Hell right now. Looking forward to today’s little gem.
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