WOD 12/27/13
6 Minutes of Shoulder/Back/Hip/Rack/Wrist Mobility
A- WU- 3 RNFT of: 15 Air Squat/5 Strict Chin Up/5 Psudo Planche Push Up/10 GoodMornings (45#) -5 Minute Cap
B- Thruster- 7 Minutes To A Heavy Single + 3 Minutes Kipping Practice -10 Minute Cap
C- Fran= 21/15/9 RFT of: Pull Up/Thruster (95/65) -10 Minute Cap
D- Sumo DeadLift- 6 Minutes WU to 90% + 1 EMOM 5 Minutes
E- Weighted Hip Extension- 8/8/8 (HAP) -6 Minute Cap
Marcos is giddy.
*CHEESE*
I’m not
Franxiety is real son
Thruster, good to see you again (not really).
B: Thruster: 7 Minutes To A Heavy Single: got up to 135#
C: Fran: Plowed thru first 18 unbroken, but couldn’t get past 21/21 due to sore wrists. DNF
D: Sumo DeadLift: 6 Minutes WU to 90% + 1 EMOM 5 Minutes: 265#
Fran: 2:o1 Rxed NEW PR
Yeah right I wish – in my dreams
In my best Rob Schneider voice- “You can do it!!”
In my best Coach Iz voice- “C’mon Sun!!”
Fran- 5:52 Rx that’s a 2 min PR son! Sub 5 minutes next time..
Whoop whoop, PR!!!
A) 3 RNFT – 15 Air Squat/5 Strict Chin Up/5 Psudo Planche Push Up/10 GoodMornings @ 45lbs
B) Thruster 1rep – 45/95/115/135/155/160 (pr) there’s more in that tank
C) Fran – 21/15/9 of: Pull Up/Thruster @ 95lbs – 6:13 – TECHNICALLY that’s a 5:23 pr, which is ridiculous – but the last time I did this it was 90 degrees & 100% humidity
D) Sumo DeadLift 1rep – 135/225/275/285×5 EMOM
This was a fun day. Marcos is still giddy.
Great stuff! Congrats 🙂
12/27/13
A- WU- 10 minutes of PVC skills and drills
B- Power Snatch- WU-3@75 + 3/3@105=60+3@115=65+3@125=70+3@135=75+3/3@140=80%
C- Power Clean + Power Jerk- WS- 3/3@135=65+3/3@145=70+3@155=75+3/3@165=80%
D- Olympic Squat- 5/5/5@185=60+5/5@200=65+4@220=70+3@235=75+3/3@250=80%
E- Snatch Pull- 3/3@150=85+3/3@160=90%
Oh, so that’s Fran. Not so glad we met. Had great time with 7pm-ers and Comp team at drinks afterward.
A) 3 RNFT – 15 Air Squat/5 Strict (jumping)Chin Up/5 Psudo Planche Push Up/10 GoodMornings @ 45lbs
B) Thruster 1rep – 15/35/55/75PR/85F/80PR
C) Fran – 21/15/9 of: Pull Up (60#)/Thruster(black band) – 12:29 –I could have easily given up on this. Thanks Iz for making me not.
D) Sumo DeadLift 1rep – 5 EMOM @ 135
Ouch
B. Stopped at 135 to save it…turns out it didn’t matter
C. Fran 7:56rx PR lots to improve on, first time rxing it, first 21 thrusters unbroken, then the cracks showed. Not a sexy time, but a real one.
D. Is for didn’t make it…I collapsed in a heap of human and needed about 15 minutes to recover.
T. Is for thank you Appa for licking my hands for those 15 minutes while I recovered.
Had some great laughs at drinks after, wish I was going out with you guys all along.