WOD 3/31/14
7 Minutes of Shoulder/Wrist/Hip/Back/Ankle Mobility
A- WU- Tabata- Double Unders -Or- For Those of you in the Paleo Challenge:
For Time: 500M Row/30 Push Up/40 Sit Up/50 Air Squat/500M Row -9 Minute Cap
B- Push Press- 15 Minutes To A Heavy Single; 90 Seconds Rest Between Sets
C- 6 RFT of: 1 DeadLift/4 Hang Power Clean/3 Shoulder To OverHead (135/95)/6 Burpee Box Jump Over (24/20″) -18 Minute Cap
D- 100 Banded Pull Aparts
Hey Iz, for those of us on the Paleo challenge, where can we work in the Benchmark WOD? Thanks!
Updated Katie, almost forgot about that. Thank you for the reminder 🙂
Thank you!
7 Minutes of Shoulder/Wrist/Hip/Back/Ankle Mobility
A- WU- Tabata- Double Unders didn’t count but I have to remember to bring my rope. I am useless without it
For Time: 500M Row/30 Push Up/40 Sit Up/50 Air Squat/500M Row -9 Minute Cap
B- Push Press- 15 Minutes To A Heavy Single; 90 Seconds Rest Between Sets- 185
C- 6 RFT of: 1 DeadLift/4 Hang Power Clean/3 Shoulder To OverHead (135/95)/6 Burpee Box Jump Over (24/20″) -10:55
D- 100 Banded Pull Aparts
7 Minutes of Shoulder/Wrist/Hip/Back/Ankle Mobility
A- WU- Tabata- Double Unders – 200
B- Push Press- 15 Minutes To A Heavy Single; 125#/130# F
C- 6 RFT of: 1 DeadLift/4 Hang Power Clean/3 Shoulder To OverHead (105#)/6 Burpee Box Jump Over (24/20″) – scaled up 8:55 Rx+
Happy happy Birthday Coach Dariel,
Thank you for being you! I am so glad to have you on our team! Its nice to be able to call you a friend. looking forward to getting to know you better and growing old together. Friends for life!!
Hope you had the best day ever!!!
Arrrggghhhh I wanted to do DUs!! Lol. Really good WOD today.
For Time: 500M Row/30 Push Up/40 Sit Up/50 Air Squat/500M Row: 6:34
B- Push Press- 1 @ 85/105/125/145/165/185 PR
C- 6 RFT of: 1 DeadLift/4 Hang Power Clean/3 Shoulder To OverHead (135/95)/6 Burpee Box Jump Over (24/20″): 7:46 Rx
D- 100 Banded Pull Aparts
Happy Birthday Coach D!!! Now get that knee better so you cam make regionals next year
Oly class
Warm up: pre paleo benchmark: 500m row, 30 push ups, 40 sit-ups, 50 air squats, 500m row : 8:31
Heavy single – clean and push press – 75
Front squat at 80% – 2 Emom for 8 minutes. Worked at 105
Clean pull 3/3 at 75 then 85
1k row – 4:35