WOD 12/9/13
Hip/Ankle/Rack/Back/Thoracic Mobility
A- WU-Dot Drill 5 x’s each pattern + Half Tabata- Box Jumps (challenging height)
B- Olympic Squat- 5@60/65/70/75% of 1Rm (Tempo: 2/3/2/2); 2 Minutes Rest Between Sets -15 Minute Cap
C- Front Squat- 5@60/65/70/70% of 1RM (Tempo: 2/3/2/2); 2 90 Seconds Rest Between Sets -12 Minute Cap
D- For Time: 200M D.B. Weighters Walk (45/25×2) -10 Minute Cap
Oly:
A: 2min jump rope then Tabata box jump – 64
B: Snatch x 3 @ 95/115/115/120/120/125
C: HBBS x 5 (2/3/2/2) – 185/200/215/230 The 3 sec pause really sucked.
D: OHS x 1 – 135/155/175
11AM~
A- WU- Half Tabata- Box Jumps @ 30″= rd 1-6/2-7/3-7/4-8
B- Snatch- 3@105=60+3/3@110=65+3@120=7+3/3@130=75%
C- Clean & Jerk- 3/3@135=65+3@145=75+3/3@155=75%
D- Snatch Pull- 3/3@145=80/155=85%
3:30PM~
A- WU- Dot Drill: 5x’s each pattern
B- Olympic Squat- WU- 5@45/135 + WS- 5@180=60/195=65/210=70/225=75%
C- Front Squat- WU- 5@135 + WS- 5@155=60/165=65/180=70/180=70%
D- Standing Lateral Spinal Flexion- 100 reps @45# + Standing Lateral Trunk Rotation- 50 reps@45# + GHD Hip Extension- 100 reps + Reverse Hyper Swings- 15X3 @50#
late post
A- WU-Dot Drill 5 x’s each pattern + Half Tabata- Box Jumps (challenging height)
box jumps – 41 @ 24″ — i think, it was the middle of the 3 height options for the rectangular boxes.
B & C – tempo was rough, counting got fast at the end..
D- For Time: 200M D.B. Weighters Walk (45/25×2) -10 Minute Cap
5:10 @ 35#. Overhead mobility killed me here, I had to either overextend my back or bend at the elbows, no good.