WOD 1/20/13
5 Minutes of Calve/Hip Mobility
A- 200M Run@50% + 1K Run @ 80-90%
B- Sumo DeadLift- 12 Minutes To A Heavy Single + 3/3/3@70%/2/2/2@80%/1/1/1@90% of Above
C- 5 Minutes of: Shoulder Mobility + WU- OHS/Pull Up
Josh= 21 OHS (95/65)/42 Pull Ups/15 OHS/30 Pull Up/9 OHS/18 Pull Ups (20 Minute Cap)
I almost cancelled when I saw the ohs. Glad I didn’t. I think I was 13:55 for josh @ 65#. Got up to 275 on sdl and then worked out 185/215.
13:55 seems good for that. OHS are yet another goat.
Sumo Deadlift – 225/275/315/365/385/405 PR
Sumo Deadlift – 3/3/3 @ 245 2/2/2 @ 265
Josh – 21 OHS/ 42 pull-ups/ 15 OHS/ 30 pull-ups/ 9 OHS/ 18 pull-ups
Time – 12:56 RX’d
Last time I attempted the Josh hero workout was 7/4/12. I used 75 lbs and my time was 16:33. So today was a nice PR and it just proves that I’m better then yesterday. CROSSFIT WORKS!!!
SDHP work up to 175#
3/3/3 @ 125#
2/2/2 @ 140#
Josh: 10:25 Rx (one of my favorite workouts)
Amazing job!!
400 m run
Sumo deadlift
1/1/1 @ 335
3/3/3 @ 295
Josh
21 OHS @ 95
42 PULL UPS
15 OHS
30 PULL UPS
9 OHS
18 PULL UPS
7:21 (3:29 PR)
NFT (10 minute cap)
1 heaving snatch balance (75lbs)
5 DU
2 hsb
10 DU
3 hsb
15 DU
4 hsb
20 DU
5 hsb
25 DU
6 hsb
30 DU
7 hsb
35 DU
6 hsb
30 DU
1 mile run
7:06
Great PR!! When you got off the bar, I was just finishing up my first set of pull Ups – I was like OH Shit, I got a long way to go.
Thanks. All these classes and great coaching is showing in my performance. I definitely couldn’t have done so without you guys.
You’ll get there, no worries… You’re Tambot you can do anything 🙂
400 m run
Sumo deadlift
1/1/1 @ 335
3/3/3 @ 295
Josh
21 OHS @ 95
42 PULL UPS
15 OHS
30 PULL UPS
9 OHS
18 PULL UPS
10:50 RX’D
Goat work
Ladder 1-7
Hspu and snatch balance
1 mile run 6:48
Fun class today! Congrats on the pr Dariel! Keep up the good work!
Thanks brother. It was great working out with you. I tried to hang with you in the run but it wasn’t happening.
Warm Up – 400m Jog
Sumo DeadLift – 1/1/1 @ 85% – 195lbs. 3/3/2 @ 75% 165lbs
Josh – RIP, I dedicate my WOD to your memory and your family. – 14:34RXED
Goat Work – Decending ladder 7-1 of Modified Ring Dips/ Strict press @ 45lbs
1 Mile Run – 9:11 PR – Wouldnt have been possible without Marina’s coaching. Thanks Homie!!!!
I really Miss Nikki around the box – please come in for a WOD tomorrow.
Sumo Deadlift – max effort at 185#
3/3/3 @ 125#
2/2/2 @ 145
Josh
21 OHS @ 65
42 PULL UPS
15 OHS
30 PULL UPS
9 OHS
18 PULL UPS
10:04 RX’D
« Le problème est là …c’est que les patrons ne veulent que du fr&nocbsp;iraqu&;Pas comme vous, quoi..Les gens de gauche sont Ridicules..