WOD 1/21/13

1. 

   Dariel says:

   01/21/2013 at 8:36 AM

   3 Minutes of Shoulder Mobility

   A- WU- 3 Minute Row @ 50-70% + 2 RNFT of 30 Seconds each: Wall Walk (maintain Hollow)/Wall Facing Shoulder Taps + 21/15/9 RFT of: Double Unders/Sit Ups (1:40)

   B- Push Press- 12 Minutes To Establish A Heavy Double 95/115/135/155/185/205 for 1 (f)
   + 2@ 140lbs Every 30 Seconds for 5 Minutes

   C- 3 RFT of: 12 Ring Row/6 Strict K2E (arms straight/heels together)/6 Strict HSPU(maintain Hollow)/400M Row (8:55)

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2. 

   Travis 2.0 says:

   01/21/2013 at 2:07 PM

   B- Push Press- 12 Minutes To Establish A Heavy Double 95/115/135/155/165
   185 for 1
   + 2@ 125lbs Every 30 Seconds for 5 Minutes

   C- 3 RFT of: 12 Ring Row/6 Strict K2E (arms straight/heels together)/6 Strict HSPU(maintain Hollow)/400M Row
   10:06. Used one abmat during the HSPU

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   • 

     Dariel says:

     01/21/2013 at 5:57 PM

     Nice job T. Keep up the good work.

     Reply
     • 

       Travis 2.0 says:

       01/21/2013 at 6:35 PM

       Thanks man. You have been putting up some unreal numbers. Truly beasting!!

       Reply
3. 

   Marina says:

   01/21/2013 at 8:42 PM

   A – 21/15/9 RFT of: DU/Sit ups – 1:56 RX all DUs unbroken

   B- Push Press- 12 Minutes To Establish A Heavy Double = 65/75/85/95/105PR for 2/115F
   2@ 75% of above Every 30 Seconds for 5 Minutes @80lbs

   C- 3 RFT of: 12 Ring Row/6 Strict K2E/6 Strict HSPU(used 2 abmats)/400M Row = 10:36 almost RX lol

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4. 

   Coach Iz says:

   01/21/2013 at 10:08 PM

   3 min row=42 calories +30 secx2 rounds-wall walk/shoulder tap + 21/15/9 rft of- sit ups/dus=1:46
   Push press- Wu- 5@45/95/3@135 ws- 2@155/165/175pr(1rm 5lb pr)/185f(not even close) + 2 every 30 seconds for 5 minutes@135 (70%aprox)
   3 rft of- 12 ring row/6 strict hspu/6 strict k2e/400m row=9:17 (kipped 3 reps each of my 1st 2 rounds and the entire 3rd round of hspu)
   Fun wod still need to work on my strict hspu’s:)

   It was great working out with you today Jose welcome back homie!

   Reply

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