WOD 12/16/11
4ooM Farmers Walk (24/40kg= 12/20kg each hand)
5 min Hip/Shoulder Mobility
DeadLift– 1/1/1/1/1 (Max Effort)
20 min AMRAP of: Run 200M/20 DeadLift (95/135lbs)/Max Effort Stict Chin Up/10 each KettleBell Snatch (12/20kg) score=# of rounds + # of Chin Ups
If Time Permits– 3 rounds of Plank 1 minute;1 minute rest after each round (3 Wall Walk penalty for every break in posture)
*penalty wall walks
Farmer’s Walk was tough. Didn’t time myself. But it wasn’t pretty.
Got 4 rounds + 29 reps on the 20 minute amrap. Should have pushed a little harder on the snatches to get another round in. Oh well! Good times.
400m Farm Walk => 5:11 Rx
Dead-lifts:
(WU 5×45, 3×75, 1×95)
1×115, 1×135, 1×155, 1×175, Fx190, Fx185
My previous 1RM on the Dead-lift on 10/31 was 185#.
20 min AMRAP => 4 rounds, 7 chin-ups
Dead-lifts were at 65#. Chin-ups were with green band. KB Snatch were with 8kg/18# bells.
Heart-rate got up to 150 a few times during the MetCon but dropped to 110 within 60 seconds after finishing. So I’m confident that my perceived exertion was right on.
(23 weeks + 3 days)
4ooM Farmers Walk 4:09
DeadLift- 1/1/1/1/1 (Max Effort)- maxed out at 325 and I was happy with that. My wrist is messed up, it feels like I dislocated something it keeps popping.. iiiwww
20 min AMRAP of: Run 200M/20 DeadLift (95/135lbs)/Max Effort Strict Chin Up/10 each KettleBell Snatch (12/20kg) score=# of rounds + # of Chin Ups
4 full rounds + run the deads and 2 chin ups at the end to get me to 10 total Chin ups. I used the 16KG kettle bell so I am not rxed …. .
Shout out to Walter Kane, pretty sure he graduated the basics today. Stick with it man it will change your life for the better…
Walter Kane definitely crushed Fight Gone Bad today and graduated basics.
Way to go walter. No more senior talk though.
Low 3’s on the farmers walk. Used 20kg kb’s and it felt easier than when I did this with the 45# steel plates.
Dead lifts wu 135/225 ws 295/315/325/345/355fail
4 full rounds + 200m + 12 dl’s @ 135# dl & 20kg kb. 19 chin ups.
6am class makes for a nice day.
400m farmers walk rx’d: 2:46 unbroken
deadlift 1-1-1-1-1
went a little light because i maxed out last week (hence today’s photo)
315-335-345-355-365
Didn’t do the metcon because i was alone and couldn’t leave the gym to run, and the kb snatches weren’t feeling too good on the ol’ shoulder today. Did some rehab work instead. Getting better, massage has been EXTREMELY helpful!
Coach Dan
I had Coach Dan solo today, 1 on 1 noon class. Lotsa form work.
*400m farmers walk rx’d: 4:05 unbroken
*deadlift 1-1-1-1-1
335-345-355-365 (fail)-355
*AMRAP RX
3 full rounds, 6 chin ups
(CAVEAT: We did the METCON at 15 mins due to time constraints, and coach Dan pushed me to finish 3rd round; came in about 16 mins 15 secs)
Who’s fat? This guy. Who’s handsome anyway? Same dude.
Being fat and handsome has gotten me where I am today, old and slow.
Deadlift.
http://www.youtube.com/watch?v=Syt7A23YnpA
For Time: 400M Farmers Walk @ 20kg=3:49
DeadLift- WU-5@45/3@135/1@225 WS- 1@275/315/335/345/355F
20 min AMRAP of: 200M Run/20 DeadLift @135/Max Effort Chin Up/10 ea KettleBell Snatch @ 20kg
= 4 rounds + 200m + 20dl + 6cu Total=45 Chin Ups (14/8/8/8/7)
almost lost my lunch today :p