WOD 12/16/13
8 Minutes of Hip/Ankle/Back Mobility
A- WU-3 Rounds of: 30/30 Jingle Jangles + 2 Rounds of: 30 Seconds Each Air Squat/Alternating Lunge/Jump Squat/Jump Lunge
B- Olympic Squat- 5@60%+3@70%+2@80/90%+1@95/103% (Tempo:2/0/x/2); 2- 3Minutes Rest Between Sets -20 Minute Cap
C- Front Squat- 5@60/70/75/75% of 1RM (Tempo:2/2/X/1); 90 Seconds Rest Between Sets -12 Minute Cap
D- 3.5 Minute AMRAP of: Burpees to 6″ Target
58 burpees in 5 mins
A: 5rds 30/30 Jingle Jangles + 1/2 Tabata Cln Pulls @ 95#
B: HBBS – 5@45/135/185 3@215 2@245/275 1@290/310(PR)/325(PR)
C: Sqt Clns – 3@135 5@165/195/205
Bitter sweet feeling now that the squat cycle is finished. Really enjoyed the whole thing, thrilled with the gains to my squat but looking forward to what Iz has up his sleeve.
Squat: 120/140/165/185/170/190/200PR/205PR – might have had a little more in the tank but let’s save that as a fun surprise.
Agreed w Cory, had a lot of fun on this strength cycle and now excited to work on my next goat, overhead mobility for O lifts.
Oly WoD at 5pm. Had fun working with Harry, we were ao dialed in on our numbers that we both pRed like clockwork.
Warm up – 5 Rds of jingle jangles and 1/2 tabata clean pulls
Oly squat 115×5 135×3 160×2 175×2 190×1 Pr 200FF
Squat Clean – 5/3/1 110/120/130
I was So excited to see Thomas was back.
Big thanks to Oak and Andrea for pushing me! Had a great time working with Sarah and getting up our numbers.
8 Minutes of Hip/Ankle/Back Mobility
A- ouch
B- Olympic Squat – 5×75/3×88/3×100/1×113/1×119/1x130PR/135PR/145PR/155PR/165FF (probably should have done 160 or taken a longer rest in between, but 165 next time! really happy with today!)
D- 46burpees in 3.5 min
A) 3rds 30/30 Jingle Jangles + 2 Rds: 30 Seconds Each Air Squat/Alternating Lunge/Jump Squat/Jump Lunge
B) HBBSQ – 5@165 / 3@185 / 2@205 /1@225 / 1@245 / 1@255(f) – matched
C) FSQ – 5@125/145/155/155
D- 3.5 Minute AMRAP of: Burpees to 6″ Target – 57