WOD 2/10/13
8 Minutes of Calve/Shoulder/Back Mobility
A- WU- 3 Minutes Row @ 50% RPE + 2 RNFT of: 25 Superman/20 V- Ups/30 Seconds Plank
B- 5 Minutes WU D.B. Squat Clean + Helton= 3 RFT of: 800M Run/30 D.B. Clean (45/25×2)/30 Burpees
C- 3 Rounds of: 30 Seconds each Ring L-Sit (legs straight/slight turn out/chest up)/HandStand Hold/DeadHang (on bar); 30 Seconds Rest Between Rounds
Warm Up – 3min DU’s – 91 UnbrokenPR – Total 173PR + 3RNFT 25 Superman/ 25 V-ups/30 Side plank each side
Helton: 34:08@ 15lb DB (Row 1000m each round)
Power Snatch – 65/75/80/65/65/75
Front Squat – 65/85/105/125/135/140
Hard WOD today. I didn’t realize how hard until it was my turn.
3 minute max effort double unders
158
Helton
41:33 Rx
7 minutes for heavy single power snatch
95/125/145/165
7 minutes for heavy single front squat
135/185/215/230f
Helton was a doozy today! Just tried to keep moving. Toughest part was the DB cleans.
33:52 Rx
Helton- 40:09rx ouch! Thanks Tina for being my cheerleader every round if it wasn’t for you I wouldn’t push myself!
Power snatch-45/55/65/75/85f
Front squat-75/95/105/115/125/135PR parallel squat next time need to break it
Helton: 30:something rx. That was really hard and left me feeling about as sick as Fran did on Friday. Hopefully this isn’t the beginning of a pattern.
Power Snatch: 45 / 65 / 75 / 85
Front Squat: 75 / 95 / 105 / 115 / 125PR / 135f (I blame the 90 squats from Helton for tht fail there).
And a note to Patric- You were working super hard today, and I was very impressed with how you busted out those last 10 burpees looking like they were the only ten you’d had to do. Again, really impressed.
A: WU: 3 Minutes Row @ 50% RPE + 2 RNFT of: 25 Superman/20 V- Ups/30 Seconds Plank
B: 5 Minutes WU D.B. Squat Clean + Helton= 3 RFT of: 800M Run/30 D.B. Clean (45/25×2)/30 Burpees: 31:51 @ 25 lbs
1st Lt. Joseph D. Helton Jr
Iz- today’s work out was one of the toughest one’s to date for me- thanks!!!
Sara!! Get a Gravatar 🙂