WOD 12/11/13
7 Minutes of Hip/Ankle/Back/Rack Mobility
A- WU- For Time: 400M Run/15 D.B. Man Maker (45/25×2) -7 Minute Cap
B- Olypic Squat- 5@60/65/70/75% of 1RM (Tempo: 2/1/x/1); 90 Seconds Rest Between Sets -12 Minute Cap
C- Front Squat- 5@60/65/70/70% of 1Rm (Tempo: 2/1/x/1); Rest 60-90 Seconds Between Sets -12 Minute Cap
D- 3RFT of: 20 K.B. Hang Squat Clean (20/12kgx2)/30 Seconds Standing In Racked Position/300M Row -10 Minute Cap
No 1Rm on th squats?
Sorry Shara, next week I promise.
I don’t know Iz, I’ve heard next week before … 🙂
A) 500m row and 15 db man makers (15#) – 5:24
B) olympicsquat 5@ 75/80/90/95
C)front squat 5@ 65/75/85/85
D) 3 rft -20 kb hang squat clean / 30 sec hold in rack position / 300m row — 10min cap – did 2+20with 18# kb
A: 750m Row – 2:35 then 3min AMRAP Man Makers – 9
B: HBBS – 5 @ 45/135/185/200/215/230
C: Zercher Squat w branch axel – 5 @ 130/160/180/1@200 – just rolled out of my arms
D: 2rds of 20 KB HSCln / 30 sec racked hold / 300m row – 9:30rx
12/11/13
A- WU- For Time- Row 750m+15 DB Man Maker (2×45#)=8:20
B- Power Snatch- WU- 5@15/45/3@75 WS- 3/3@105=60+3@110=65/120=70/130=75%
C- Jerk BTN- WU- 3@115 WS- 3@140=65/150=70/160=75/+3/3@170=80%
D- Olympic Squat- WU- 3@135 + WS- 5@180=60/195=65/210=70/225=75%
E- Front Squat- WU- 5@135 + WS- 5@155=60/170=65+3/3@185=70%
F- Snatch Pull- 3/3@145=85/155=90%
7 Minutes of Hip/Ankle/Back/Rack Mobility
A- WU- For Time: 400M Run/15 D.B. Man Maker (45/25×2) -7 Minute Cap
4:33 at 25# DBs. Should have gone heavier.
B & C – The squats are definitely easier than they were a couple months ago.
D- 2 rounds + 2 reps. Worked at a soul-crushing 16kg, but “forgot” to do the rack hold in the second round. (Nah, I really forgot).