WOD 11/6/13
8 Minutes of Hip/Leg/Back/Shoulder Mobility
A- WU- 5 Minute AMRAP of: 5 Jingle Jangle/5 K.B. Thruster (20/12kgx2)/ 5 K.B. Jumping Squat
B- Olympic Squat- 6@65/75/80/80% (Tempo: 2/1/1/1); 90 Seconds-2 Minute Rest Between Sets -16 Minute Cap
C- Front Squat- 5@60/65/70/70% (Tempo: 2/0/x/1); 90 Seconds Rest Between Sets -15 Minute Cap
D- 7 Minute AMRAP of: 5 D.B. Snatch -L (45/25)/5 D.B. Snatch -R/5 Each D.B. Lunge/10 Each Renegade Row
8 Minutes of Hip/Leg/Back/Shoulder Mobility
A- WU- 5 Minute AMRAP of: 5 Jingle Jangle/5 K.B. Thruster (20/12kgx2)/ 5 K.B. Jumping Squat
6 Rounds
B- Olympic Squat- 6@65/75/80/80% (Tempo: 2/1/1/1); 90 Seconds-2 Minute Rest Between Sets -16 Minute Cap
6 DEEP!!! @ 165 @185 2 Sets @ 205
C- Front Squat- 5@60/65/70/70% (Tempo: 2/0/x/1); 90 Seconds Rest Between Sets -15 Minute Cap
@155 @165 @175 @175
D- 7 Minute AMRAP of: 5 D.B. Snatch -L (45/25)/5 D.B. Snatch -R/5 Each D.B. Lunge/10 Each Renegade Row 3 Rounds Rx + 5 & 5
Here’s the video of todays workout:
http://www.youtube.com/watch?v=cufQD5Y31ZA
WOW, that is awesome on so many levels. I think my favorite part is running with rocks tied to his legs. It reminds me of the early days of Brooklyn Fitness Factory – Iz would have us fake punch boulders as well! Great for the shoulders!
Funny….. Too funny! I can’t wait for that WOD!
Josh,
What the heck were you looking up that you found this video?!!
Very funny – we need rocks to strap on at the box.
Warm up 500m row – 2:20
Oly squat – 6 each 120/135/145/145
Front squat – 5 each 105/110/120/120
GHR 3/3/3/3/3/3/3/3
A: 6min AMRAP – 5 Jingle Jangles / 10 Wall Ball / 5 Tuck Jumps – 6rds rx
B: HBBS – 6@65/75/80/80 % – 200/230/245/245
C: 1 Sqt Clean + 4 Front Sqt – 135/165/185/195/205 (These were awesome and worked out fairly close percentage wise to the regular WOD class. My % would have been 50/60/69/72/76%.)
D: 8min AMRAP – 5 KB Thruster(2x20kg) / 5 KB HPC(2x20kg) / 10 Ring Row – 4rds +5+5+1 rx
Late post:
A- 7 rounds even @8kg, went light on purpose to save something for B and C
B- Olympic Squat- 6@65/75/80/80%
125/145/155/155
Lengthened the breaks a little, felt strong.
C- Front Squat- 5@60/65/70/70%
105/115/125/125 – Felt good
D- 7 Minute AMRAP of: 5 D.B. Snatch -L (45/25)/5 D.B. Snatch -R/5 Each D.B. Lunge/10 Each Renegade Row
3 rounds + snatches @ 35#