WOD 12/4/13
7 Minutes of Hip/Ankle/Back/Shoulder/Wrist/OH Mobility
A- WU- 5 Rounds of: 30/30 Jingle Jangles + 3 Rounds of: 30 Seconds Each: Duck Walk/Walking Lunges
B- Olympic Squat- 5@65/75/75/75% of 1Rm (Tempo: 2/2/x/2); 2 Minutes Rest Between Sets -12 Minute Cap
C- Front Squat- 5@65/65/65/65% of 1RM(Tempo:2/2/x/2); 90 Seconds Rest Between Sets -12 Minute Cap
D- For Time: 30 Double Unders/50 SuperMan/25 K2E/25 GHD Back Extension/50 Hollow Rock/30 Double Unders -10 Minute Cap
Notes: Sub 30 DU’s with a more suitable # based on ability/If unable to DU sub 90 Seconds “REAL Practice”(Real Practice=actually attempting to DU not just fast singles!!) if you succeed in getting 1 move on to next movement
back in the mornings again, let’s see how long this lasts
A- Successfully toasted my quads. Check.
B- 5@125/145/145/145
C- 5@115/115/115/115
D- 9:49 rx-ish. Hollow rocks got less hollow as time went on, and subbed good mornings for GHD extensions.
B: Olympic Squat: 5@65/75/75/75% of 1Rm (Tempo: 2/2/x/2); 165/185/190/190
C: Front Squat: 5@65/65/65/65% of 1RM(Tempo:2/2/x/2); 155/155/155/155
D: For Time: 30 Double Unders/50 SuperMan/25 K2E/25 GHD Back Extension/50 Hollow Rock/30 Double Unders: 7:29
A – ouch
B – 5@115/145/145/145 – 2 second pause is killer
C – 5@115/135/135/135
D – 8:15 rx
Lovely 11am wod with some of my favorite people.
A. Hell of a warm up…fried legs without any bacon to wash it down
B. 5@235/3@275/dropped it down to 225 for the last two sets, the two second pause lit all the candles on my muscle tree right up, loved the sensation of feeling everything at work.
C. 4 sets of 5 reps at 175, elbows high, bar path straight! Best ever.
D. This kicked my ass. The GHD back extensions are hard, mainly because its a slow controlled movement. 25 reps is no joke, I made it to 20 before moving to the next movement and scaled the number of hollow rocks to 25. 12:00
12/4/13
A- WU- 5 Rounds of: 30 on 30 off Jingle Jangles + 3 Rounds of 30 Seconds Each: Duck Walk/Walking Lunges
B- Olympic Squat- WU- 5@45/95/135 + WS- 5@195=65%/5/5/5@225=75%
C- Front Squat- WS- 5/5/5/5@170=65%
D- Pow3r Snatch (below knee)- WU- 3@45/75 + WS- 3/3@105=60/110=65/120=70%
E- Jerk BTN- WU- 3@120 + WS- 3/3@135=65/145=70/155=75%
F- 3/3@135=80/145=85%
WOD
Warm UP – 5 Rounds of: 30 of Jingle Jangles + 3 Rds of 30 Seconds Each: Duck Walk/Walking Lunges
Oly Squat – 5/5/5/5 @ 120/135/135/140/140 (Tempo 2/2/x/2)
Squat Clean 5/5/5/5 @ 115 No Tempo
5 Strict Pull Ups + 10 Push Ups 3 RNFT
10 each GHD Sit Ups + Banded Hip Ext. 5RNFT
Awesome strength Class
WU- 400MB Run 2:01
3 rounds-
30 seconds ice skaters
30 seconds jumping lunges
30 jumping squats
Oly squat-
B- Olympic Squat- 5@65/75/75/75% of 1Rm 120/140# (Tempo: 2/2/x/2); 2 Minutes Rest Between Sets
C- Front Squat- 5@65/65/65/65% of 1RM 105# (Tempo:2/2/x/2); 90 Seconds Rest Between Sets -12 Minute Cap
For time:
50 DU’s
40 Alternating Hands DB Snatch (25#)
30 Ball Slams (15#)
20 T2B
20 GHD Back Ext
30 Ball Slam
40 Alternating Hands DB Snatch
50 DU’s
10:48 Rx
WU- 400MB (20#) Run 1:30
3 rounds-
30 seconds ice skaters
30 seconds jumping lunges
30 jumping squats
Oly squat-
B- Olympic Squat- 5@65/75/75/75% of 1Rm 211/245# (Tempo: 2/2/x/2); 2 Minutes Rest Between Sets
C- Front Squat- 5@65/65/65/65% of 1RM 175#(Tempo:2/2/x/2); 90 Seconds Rest Between Sets -12 Minute Cap
For time:
50 DU’s
40 Alternating Hands DB Snatch (45#)
30 Ball Slams (20#)
20 T2B
20 GHD Back Ext
30 Ball Slam
40 Alternating Hands DB Snatch
50 DU’s
10:28