WOD 12/7/12 C
8 Minutes of Shoulder/ Hip/ Back/ Ankle/ Calve Mobility
WU- 1 Minute Light Technique Row/2 Rounds of: 250M Row @ 28 SPM;90 Seconds Rest Between Rounds
Sumo DeadLift- 5 Minutes Warming Up To 70%/5/5/5/5 @70%
Snatch Balance- 12 Minutes To Establish A Heavy Single
9 Minute AMRAP of: 12 Ring Row/15 Goblet Squats (24/16kg)/5 Windshield Wiper (Supine Hip Rotation)
WU: Row / 4 Rounds of: 250M Row @ 28 SPM;90 Seconds Rest Between Rounds
Snatch Balance: 10 Minutes To Establish A Heavy Single: 75/75/75/95/95
Snatch DeadLift: 10 Minutes To Establish A Heavy Single: 135/185/235
2 rounds of 1 min each: DU / Ring Rows / Goblet Squats (24kg): 173 total
Looking good Pat!
WU: Row 2 rnds of 250m => :57 / rest 90 sec / :59
Kept my 500m pace under 2 min both times. Pretty happy with this!
Sumo DL: 5/5/5/5 @ 105#
Snatch Balance: 45 / 50 / 60 / 70
9 min AMRAP of: 12 ring row (mod) / 15 goblet sq (18#) / 10 russian twists (18#) => 4 rounds
Good to be back!
Glad your back Gilliebean!
Me Too!! 🙂
Yay! Thanks! Too much travelling, eh?
First time checking out the site and the programming. Lots of good stuff on here and the WOD’s look intense. Good stuff, keep it up! Would love to drop in for the day next time im in the area.
Thank you for the compliment, mostly I just get complaints 🙂
Please feel free to drop in any time your in the hood.
250m row= rd1@53.3/rd2@54.1
Sumo Deadlift- 5@45/135/225 5@255/255/255/255 (70%)
9 min amrap of: 12 ring row/15 KB Goblet squat (24kg)/5 Windshield Wiper- 5 + 12 + 8 RX’d
My 4 arms and biceps are swole:P
Warm up – 2 x 250m row
Sumo DL – 5 @ 135/225. Work 245/245/245/245
Snatch Balance – 5@45/3@95/2@105/1@115/125/135/145
AMRAP – 5 rds + 2 (wipers on the floor / Goblets @ 32kg)
Quads are cooked. Good program today!
Looking forward to Antoine’s WOD tomorrow!
Christi did a great job with the rx windshield wipers, you would have been so proud!
Warm up 2 * 250 m row 2 min 36, 2 min 32 sec
Sumo Dead Lift: 4 sets of 5 @ 85lbs thank you Coach Tammyli and Coach Antoine for your help… I am so out of tune with my body… Took me 5 min to realize where my hips are… Aweful! Sorry for the let down… I’ll keep trying.
Snatch Balance got to 45lbs, trying to be mindful of my knee, thanks Christi for partnering up with me, you did great!
9 min AMRAP: 15 goblet squats @ 16k, 5 mod windshield wipers (kudos to those that can do the rx version), and 12 mod ring rows
Second wod since I’ve been back, Tommy Z your such a gent’ thanks for woding with us tonight! Had a great time… good people, good times. Coach Iz your such an inspiration to all of the athletes. Your an amazing coach and an outstanding athlete. Thank you for all that you do 🙂 Great coaching tonight, as usual!!!
Thanks Niki 🙂 You and Sensei both did a great job today!
I forgot, 4 rounds plus 15, thanks Coach Iz, your words mean the world to us 🙂