WOD 12/5/12 c
6 Minutes of Back/ Hip/ Shoulder Mobility
WU- 2 RNFT of: 1 min Row/25 Air Squat/10 Ring Row/10 BarBell Thruster (45lbs/6 Minute Cap)
800M M.B. Run (20/14)
Power Clean + Power Jerk- 12 Minutes To Establish A Heavy Single 2/2/2/2 @ 80% of above (10 Minute Cap)
3 Minutes Max Reps Double Unders/9 Minute AMRAP of: 15 UB WallBall (20/14)/3 Muscle Up (3 C2B/3 Ring Dip
Caught a muscle spasm on my back this morning.
6 MINUTES OF BACK/HIP/SHOULDER MOBILITY
WU- 1 RNFT OF: 1 MIN ROW/25 AIR SQUAT/10 RING ROW/10 BARBELL THRUSTER (45LBS/6 MINUTE CAP)
800M M.B. RUN (20/14) 4:38
POWER CLEAN + POWER JERK- 12 MINUTES TO ESTABLISH A HEAVY SINGLE(215)/2/2/2/2 @ 185 OF ABOVE (10 MINUTE CAP)
5 MINUTE AMRAP OF: 15 UB WALLBALL (20)/3 MUSCLE UP
5 ROUNDS + 2 WB
Geez, wouldn’t think you had a spasm with doing all of that work in the wod, way to go!
Thank you. 🙂
Nice job on that amrap! I got 5 rounds too, but it took me twice as long!
Thanks Rory. At first I was upset that it was only 5 minute AMRAP. But when I was on round 4 I was happy that it was only 5. Wall ball was mentally tough and the muscle ups felt great.
Caught a muscle spasm on my back this morning.
6 MINUTES OF BACK/HIP/SHOULDER MOBILITY
WU- 1 RNFT OF: 1 MIN ROW/25 AIR SQUAT/10 RING ROW/10 BARBELL THRUSTER (45LBS/6 MINUTE CAP)
800M M.B. RUN (20/14) 4:38
POWER CLEAN + POWER JERK- 12 MINUTES TO ESTABLISH A HEAVY SINGLE(215)/2/2/2/2 @ 185 OF ABOVE (10 MINUTE CAP)
5 MINUTE AMRAP OF: 15 UB WALLBALL (20)/3 MUSCLE UP
5 ROUNDS + 2 WB
Geez, wouldn’t think you had a spasm with doing all of that work in the wod, way to go!
Thank you. 🙂
Nice job on that amrap! I got 5 rounds too, but it took me twice as long!
Thanks Rory. At first I was upset that it was only 5 minute AMRAP. But when I was on round 4 I was happy that it was only 5. Wall ball was mentally tough and the muscle ups felt great.
There goes the picture – OMG I am slacking so bad..
PS
Happy Born Day Antoine!!!!
Happy birthday Antoine!
Have an elite birthday Antoine
Thanks, You guys rule!
There goes the picture – OMG I am slacking so bad..
PS
Happy Born Day Antoine!!!!
Happy birthday Antoine!
Have an elite birthday Antoine
Thanks, You guys rule!
Strength and conditions Iz style.
400 m racked walk with 2- 24 KG bells followed by 30 goblet squats. 8 minutes this smoked my shoulders some warm up
tabata C&J 5/3/2/2/2/3/2/3 @135#
tabata rope undulation crushinig shoulders more
5 mminutes of Pull ups, I worked on the Butterfly Kip.
3 rounds of 30 seconds each movement good mornings/hspu’s/flutter kicks
Strength and conditions Iz style.
400 m racked walk with 2- 24 KG bells followed by 30 goblet squats. 8 minutes this smoked my shoulders some warm up
tabata C&J 5/3/2/2/2/3/2/3 @135#
tabata rope undulation crushinig shoulders more
5 mminutes of Pull ups, I worked on the Butterfly Kip.
3 rounds of 30 seconds each movement good mornings/hspu’s/flutter kicks
Lots of work today at noon
2 RNFT of: 1 Min Row / 25 Air Squats / 10 Ring Rows / 10 Barbell Thrusters (45)…Followed by 800m MB Run (20)
Power Clean & Power Jerk- 95 / 135 / 155 / 165 / 175F / 175F / 175PR
3 Min for Max Unbroken Double Unders
Got 61 Unbroken
9 Min Amrap of: 15 Unbroken WallBall / 3 Muscle Ups- 5 Rounds rx
I say rx, but I am not fully extended at the bottom of the muscle up.
Goat
Greatest Of All Time
– Right Rory!!
Hahah! Yeap thats what I mean. 🙂
-Goat out
Lots of work today at noon
2 RNFT of: 1 Min Row / 25 Air Squats / 10 Ring Rows / 10 Barbell Thrusters (45)…Followed by 800m MB Run (20)
Power Clean & Power Jerk- 95 / 135 / 155 / 165 / 175F / 175F / 175PR
3 Min for Max Unbroken Double Unders
Got 61 Unbroken
9 Min Amrap of: 15 Unbroken WallBall / 3 Muscle Ups- 5 Rounds rx
I say rx, but I am not fully extended at the bottom of the muscle up.
Goat
Greatest Of All Time
– Right Rory!!
Hahah! Yeap thats what I mean. 🙂
-Goat out
6am Strength (Shoulder Crushing) WOD:
WU: 400m Racked KB Walk (20kg) / 30 Front Squats (16kg): 8:16
Tabata Rope Undulation
Tabata Clean & Jerk: 3/3/2/2/2/2/3/2 @ 95 lbs.
1 Pull Up every 15 seconds for 5 mins
3 rounds of 30 seconds Max Reps: HSPU / Flutter Kicks / Zercher Good Mornings (45 lb plate).
6am Strength (Shoulder Crushing) WOD:
WU: 400m Racked KB Walk (20kg) / 30 Front Squats (16kg): 8:16
Tabata Rope Undulation
Tabata Clean & Jerk: 3/3/2/2/2/2/3/2 @ 95 lbs.
1 Pull Up every 15 seconds for 5 mins
3 rounds of 30 seconds Max Reps: HSPU / Flutter Kicks / Zercher Good Mornings (45 lb plate).
Awesome AMRAP, Coach. It was really nice to get back on the rings. I had promised myself to do some today anyway. That pairing was tough!
Coach Tambot – thanks for making us work hard!
Thank you Antoine Im glad you enjoyed it 🙂 Happy Belated!
Thanks, Coach.
MB run – untimed
Power clean & power jerk – ran out of time to get heavy single
PC & PJ 2/2/2/2 at 150. Paired up with Thomas. Guy’s a beast.
Thanks for pushing me, man.
AMRAP – 5 rounds Rx. Need to spend less time looking down at the WB after a couple rounds… more time looking UP at it would be better!
Awesome AMRAP, Coach. It was really nice to get back on the rings. I had promised myself to do some today anyway. That pairing was tough!
Coach Tambot – thanks for making us work hard!
Thank you Antoine Im glad you enjoyed it 🙂 Happy Belated!
Thanks, Coach.
MB run – untimed
Power clean & power jerk – ran out of time to get heavy single
PC & PJ 2/2/2/2 at 150. Paired up with Thomas. Guy’s a beast.
Thanks for pushing me, man.
AMRAP – 5 rounds Rx. Need to spend less time looking down at the WB after a couple rounds… more time looking UP at it would be better!
Hi guys! Made it to the 8pm last night:
WU- 2 RNFT of: 1 min Row/25 Air Squat/10 Ring Row/10 BarBell Thruster (45lbs/6 Minute Cap) + 800M M.B. Run (20/14) – It was cold out
Power Clean + Power Jerk- 12 Minutes To Establish A Heavy Single 2/2/2/2 @ 80% of above (10 Minute Cap) – 95/145/175 – Did the sets @ 145
3 Minutes Max Reps Double Unders/9 Minute AMRAP of: 15 UB WallBall (20/14)/3 Muscle Up (3 C2B/3 Ring Dip) – 3 rds + 15 WB. Was able to do 2 real muscleups in the first round, then spent some time every round afterward failing on them.
So good to be back!
Welcome back Sico glad your shoulder is better. Probably a good idea to go ahead and take it easy for a week or two.
Hi guys! Made it to the 8pm last night:
WU- 2 RNFT of: 1 min Row/25 Air Squat/10 Ring Row/10 BarBell Thruster (45lbs/6 Minute Cap) + 800M M.B. Run (20/14) – It was cold out
Power Clean + Power Jerk- 12 Minutes To Establish A Heavy Single 2/2/2/2 @ 80% of above (10 Minute Cap) – 95/145/175 – Did the sets @ 145
3 Minutes Max Reps Double Unders/9 Minute AMRAP of: 15 UB WallBall (20/14)/3 Muscle Up (3 C2B/3 Ring Dip) – 3 rds + 15 WB. Was able to do 2 real muscleups in the first round, then spent some time every round afterward failing on them.
So good to be back!
Welcome back Sico glad your shoulder is better. Probably a good idea to go ahead and take it easy for a week or two.