WOD 1/7/13 C
5 Minutes of Racked/Hip/Shoulder/Leg Mobility
A- WU- 3 Minute Row @ 70-80% RPE/2 RNFT of: 20 Wall Facing Squat (racked)/10 Ring Row (palms facing the feet)/5 Strict Chin Up (Virtous/Perfection!)
B- Front Squat- 5 Minutes WU to 50% + 10@50%/7@70%/4@80%/2@90% (18 Minute Cap)
C- For Time- 50 AbMat Sit Up/800M Run/50 each DB Renegade Row (45/25×2)
D- 5-10 Minutes GOAT Work
5 Minutes of Racked/Hip/Shoulder/Leg Mobility
A- WU- 3 Minute Row 821 meter /2 RNFT of: 20 Wall Facing Squat (racked)/10 Ring Row (palms facing the feet)/5 Strict Chin Up (Virtous/Perfection!)
B- Front Squat- 5 Minutes WU to 50% + 10@115/7@155/4@180/2@205 (18 Minute Cap)
C- For Time- 50 AbMat Sit Up/800M Run/50 each DB Renegade Row (45/25×2)
9:09Rx
5 Minutes of Racked/Hip/Shoulder/Leg Mobility
A- WU- 3 Minute Row 821 meter /2 RNFT of: 20 Wall Facing Squat (racked)/10 Ring Row (palms facing the feet)/5 Strict Chin Up (Virtous/Perfection!)
B- Front Squat- 5 Minutes WU to 50% + 10@115/7@135 / 4@155/ 2@175 (18 Minute Cap)
C- For Time- 50 AbMat Sit Up/800M Run/50 each DB Renegade Row (45/25×2)
11:38
Worked on some ring dips with spare time at the end. learned the butterfly kip last friday and I feel like I tore muscles everywhere in my upper body after that Cindy chipper. bicepts lats shoulders and pecks all screaming.
6am HELLO MONDAY – feels good to be back after a crazy couple of weeks.
A: WU: 3 Minute Row @ 70-80% RPE/2 RNFT of: 20 Wall Facing Squat (racked)/10 Ring Row (palms facing the feet)/5 Strict Chin Up (Virtous/Perfection!)
B: Front Squat: 5 Minutes WU to 50% + 10@50%/7@70%/4@80%/2@90% (18 Minute Cap): 10@95, 7@135, 4@165, 2@185
C: For Time- 50 AbMat Sit Up/800M Run/50 each DB Renegade Row (45/25×2): 12:28 @ 25lbs. First time doing renegade rows, I think it’s easier doing 5 or 10 on one side before switching over. I didn’t learn that soon enough, and my time suffered. Oh well.
5 Minutes of Racked/Hip/Shoulder/Leg Mobility
A- WU- 3 Minute Row @ 70-80% RPE/2 RNFT of: 20 Wall Facing Squat (racked)/10 Ring Row (palms facing the feet)/5 Strict Chin Up (Virtous/Perfection!)
B- Front Squat- 5 Minutes WU to 50% + 10@50%/7@70%/4@80%/2@90% (18 Minute Cap) – 115/135/155/185 – did a couple of extra 1reps at the end because I hadn’t done these in a while. Snuck in a new PR at 235!
C- For Time- 50 AbMat Sit Up/800M Run/50 each DB Renegade Row (45/25×2) – 11:35 rx
It is such a beautiful day guys, if you can’t get to the box – you should get some fresh air. Call a friend and go play catch. I could use a little ping ping in the sun. Hahah
Oly Class
Warm Up – 200m run / 20 push press @ 45# / 20 bent rows @ 45# / 20 Box jump 30″ – 2:43
Snatch
3@45/95
1 @ 115/115/135/135/135/145
Behind the head, snatch grip push press
1 @ 115/135/155/175/185(f)/185/195
Over Head Squats
1 @ 115/135/155/175/180(pr)
5min Metcon – 25 DU / 12 Diamond Push Ups / 8 K2E
3 rds + 25 + 12
Goat Work – Strict Ring Dips
2/2/1/1/1/2
Great class today – a lot of fun. My shoulders and triceps are shot.
If you don’t have a plan or strategy for working on your goats check out “Recon Ron Progression”. It is a long range strategy for working on your weaknesses like ring dips, pull ups, HSPUs. And you don’t need to start at step 1 if you have the movement down for lower rep schemes. Check it out.
Thanks for this Recon Ron info Cory. I’m gonna try this for my pull-ups.
A- WU- 3 minute Row@80%=58 calories+2rnft of- 20 wall facing squat (racked position)/10 ring rows/5 strict chin up
Front Squat- 5 min Wu-50% + Wu-10@45 + ws- 10@117(50%)/7@165(70%)/4@188(80%)/2@211(90%)
For Time- 50 abmat sit up/800m run/50 each db renegade row @45lbsx2=9:36 rx’d
Biggest Looser Rocks!!
A- WU- 3 Minute Row @ 70-80% RPE – 765m /2 RNFT of: 20 Wall Facing Squat (racked)/10 Ring Row (palms facing the feet)/5 Strict Chin Up (Virtous/Perfection!)
B- Front Squat- 10@115 /7@155 /4@185 /2@205
C- For Time- 50 AbMat Sit Up/800M Run/50 each DB Renegade Row (45/25×2) – 12:35 Rx