WOD 1/3/13 C
3 Minutes of Leg/Hip Mobility
A- WU- 2 Rounds of: 30 Seconds each Double Unders/Air Squats + 3 Minute AMRAP of: 5 Burpee on to plate/6 each OH Lunge (45/25)
B- Low Bar Squat- 5 Minutes WU to 55% + 10@55/60/65% of 1RM (as perfect as possible); 2-3 Minutes Rest Between Efforts (15 Minute Cap)
C- Half Tabata of: Strict Ring Dip/1 Minute Rest + Half Tabata of: USA KB Swing (20/12kg)/1 Minute Rest + Half Tabata of: Kipping Ring Dip/1 Minute Rest + Half Tabata of: USSR KB Swing (2/1.5Pood)
Today was a good WOD, very technical:
A: WU: got 3 RDs plus 1 burpee
B: Low Bar Squats worked on percentages all unbroken squats:
#80
#90
#95
C:
Strict Ring Dips (these are one of my goats) – 20
USA KB Swings @12kg – 44
Kipping Ring Dips (used red band) – 33
USSR KBS @20kg – 50
Love it when you blog, now I can stack myself up against you again – LOL 😛
Xoxoxox had fun at lunch
– the CrossFit 718 2013 event calendar is sexy.
Great work today!! I am so proud of Sigrid.. You have come so far. Love you with that Pood today.
Thanks! Loved those squats today, and thanks for the extra coaching/goat counseling cashout
A- 2 rounds of 30 seconds each: double Unders and air squats- rd1-65dus/24airsq/rd2-45dus/25airsq + 3 min amrap of: 5 Burpee on to plate/6(3each)oh lunge=5+3 rx’d
B- low bar squat-Wu-10@45/5@135/10@150/155/180/195(really focused on depth speed and over all control of the bar)
C- half tabata of: strict ring dip=10/11/8/6 + USA KBS= 11/11/10/11@24kg + Kipping dip=13/6/4/4 + ussr KBS- 13/12/13/13@32kg (kicked my butt)