WOD 1/30/13 C
5 Minutes Shoulder/Hip/Calve Mobility
A- WU- 3 Minutes Max Reps Double Unders/2 Minutes Back/Shoulder Mobility
B- Snatch- 12 Minutes To Establish A Heavy Single + 1/1/1/1 @ 90-95% Of Above (8 Minute Cap)
C- Stone To Shoulder- 10 Minutes To Establish A Heavy Single
D- Tabata- Stone To Shoulder (HAP)
E- *5-10 Minutes of Goat work
*=if time permits
Good job on with the atlas stone today Fred! 185 lbs. is amazing!
5 Minutes Shoulder/Hip/Calve Mobility
A- WU- 3 Minutes Max Reps Double Unders/2 Minutes Back/Shoulder Mobility 119
B- Snatch- 12 Minutes To Establish A Heavy Single 95/125/155/175(10lb PR)/195f+ 1/1/1/1 @ 155 (8 Minute Cap)
C- Stone To Shoulder- 10 Minutes To Establish A Heavy Single95/125/145/180f
D-Stone To Shoulder (125lbs)
(20 seconds work/30 seconds rest)
3/4/4/4/4/4/4/4=31
I was trying to figure out how the heck u got so many s2sh on the tabata? Did u share your stone??
Or is it just that I’m that much slower 😉 lol
We shared a stone and it was 30 seconds rest in between. I was using rob Orlando’s “one time technique” it worked well for light weight stones but didn’t work on the 180. Sucks that I used to shoulder that sucker easily before. Smh.
Ok cool, I feel better 🙂 The “1 time” is good for lighter loads but like u said not so affective on max effort. I noticed u were very vertical and u had lots of space between u and the stone. Remind me next week at team practice and we will get 180 up a few times!
Great job on that 10lb snatch pr.
Long time reader, first time poster!
5 Minutes Shoulder/Hip/Calve Mobility
A- WU- 3 Minutes Max Reps Double Unders/2 Minutes Back/Shoulder Mobility: I’m getting closer to DU’s, I can get a few mixed in with singles.
B- Snatch- 12 Minutes To Establish A Heavy Single 65/85/95/105 + 1/1/1/1 @ 95 (8 Minute Cap)
C- Stone To Shoulder- 10 Minutes To Establish A Heavy Single: 75/95/125/145f, but I think I can get the 145.
D-Stone To Shoulder (95lbs)
(20 seconds work/30 seconds rest)
4/4/4/4/4/4/4/4=32
Nice job by Ray to get the 185lb stone, that was no joke. Dariel, you were right there with that 185lb stone.
Welcome to the blog. Thanks I will get it.
Dariel beat me too it but yes welcome to the blog and hopefully this will not be your last post.
Nice B!! Welcome to our online community.
Strength class today (but pretty similar)
Warm up – 3min row for cals – 61 cal
3 rnft of 10 burpees / 10 box jump overs (20″) – 3:21
Snatch – 15 min to heavy single – 95/115/135/145/155F
s2s – heavy single – 95/125/145
s2s tabata – 25 @ 95#
Another tough Kettlebell class:
WU- 3 min DU practice followed by 5ea TGU (26#)
6 min max effort seated press- this only took my about 3 min b/c I only got to 35#
4 min seated press max reps (18#x2) 59 reps
5 min KB snatch (18#x2) 5 min burpee penalty if dropped- 57 reps
Tabata- KB USSR Swing (53#) 74 reps
21-15-9
Renegade Rows (25#x2)
Chin ups
Goblet squat (53#)
11:47Rx
For fun- 1000m row 4:18
Sick class! If you’re not taking this class, you’re missing out…but it’s a tough time I know.
um I WISH i could take this class 🙁 KB’s are my fave!!! and welcome back Ms. Traveler.. missed you 🙂
Tam any way we can move KBS class to 6pm maybe once a week? plz? lol
I will see what I can do…
Got to get my KB Cert this year.
Word Tina, welcome back and good job in kb class. I’m not going to lie that was one hell of a WOD today!
3 min max calorie row. 62 calories I was trying to pace sicco the kid is a beast
30 burpees and 30 box jump overs in sets of 10
15 minutes to a heavy single power snatch/ 95/115/135/145/150 F
stone to shoulder, went light on these for the tabata 27 reps @ 95#
I felt like I needed a little more sweat this am. perhaps I wasn’t going heavy enough on the lifts because my back is still a little stiff. Famous last words.
that guy who got that 185 up is a beast
3rds of 10 burpees and 10 box jump overs
3 min max row- 45 cals
Snatch- 45/55/65/75/85PR!!! / 90f/90f
Stone to shoulder- 45/75/95/120PR
Tabata s2s- 14. Tammy was my partner did push-ups while waiting every other round
PR!!!
3 min max cal row: 42
3 rounds of 10 box jump overs/10 burpees
Power Snatch: 5@45/5@65/3@85/3@95/2@105/110/115f
Stone 2 Shoulder:
45/75/95/125 pr/145 on lap but never made it to shoulder
Tabata S2Sh: 24 total at 95!
3 min max cal row=52 calories
Snatch-wu- 5@45/3@95 WS- 1@115/135/155(knee touched ground)/175f/165f/150 + 1/1/1/1@142
Stone to shoulder- 5@45/95/3@125/1@150/180/180/180
Tabata stone to shoulder- 4/3/3/3/2/3/2/3(23 total)@125
5 rounds of :10 push ups/15 air squats with cf kids class:)
Strength Class today. But didn’t feel too strong
Warm up – 3Rds of 10 Box jump overs/10 Burpees + 3mon am cal row = 30cal
Power Snatch Singles – 65/75/80FFF/80!!/85FFF
Stone Shouldering – 75/75/95/95/95
Shouldering Tabata – 24 @ 75lbs
126 max effort du’s in 3 minutes
Split snatch 95/125/145/155(f). 1/1/1/1 @135
Stone – 75/95/125/150/180 (f)
Tabata 15 reps@ 125
Strength Conditioning
Warm up – 3min row for cals – 63 cal
3 rnft of 10 burpees / 10 box jump overs 24″
Power Snatch – 15 min to heavy single – worked up to 145
s2s – heavy single – worked up to 180
HEADS UP GUYS,
WE ADDED AN 8am BACK THIS SUNDAY WITH COACH DARIEL. PLEASE SWITCH YOUR RESERVATION IF YOU CAN MAKE IT.