WOD 2/11/15
8 Minutes of Shoulder/Ankle/Hip/Back/Wrist Mobility
A- WU- 200M Run @ 70-80% RPE; 1 Minute Rest + 2 Rounds of: Complete as much as possible in 2 Minutes: 200M Run/In time remaining 5 Broad Jump/10 Each OH Walking Lunge (45/25); 1 Minute Rest between rounds or 200M Run @ 70-80% RPE + 2 Rounds of: Complete as much as possible in 2 Minutes of: 200M Run in time remaining: 5 Broad Jump/10 Each Walking Lunge; 1 Minute Rest between rounds – 9 Minute Cap
B- Overhead Squat- 15 Minutes To A Challenging Triple
C- Pause Front Squat- 15 Minutes To A 10 RM (with a 2 second pause; Tempo:2/2/X/1-2) + 10 @ 90% (no pause) – 18 Minute Cap
D- 6 Minute AMRAP of: 10 Burpee/30 Double Under or 6 Minute AMRAP of: 10 Burpee/30 Tuck Jumps
Post your scores to the Whiteboard.
WU- 250M Row @ 70-80% RPE; 1 Minute Rest + 2 Rounds of: Complete as much as possible in 2 Minutes: 250m row /In time remaining 5 Broad Jump/10 Each Walking Lunge – 2 rds completed
Overhead Squat- 3/3/3/3/3 @ 115/125/135/145/150lbs PR
Pause Front Squat- 10 RM with a 2 second pause= 125lbs + 10 @ 115lbs(no pause)
6 Minute AMRAP of: 10 Plate Burpee/30 Double Under – 4r+10+14 rx
10 Min of HSPU Practice – I fianlly was able to get some Full ROM HSPU Strict!!
Big day for me..
“Those that can’t Metcon, Lift” – Anonymous
So yesterday was a complete disaster. Took me over 16min to finish the 5rds and the power snatches sucked. Today I was able to (in my mind) redeem myself with a 225# x 3 OHS. The last recorded PR for a triple was almost two years ago so probably not a perfect comparable number but it was 175#. I’ll take a 50# growth in 21 months.
Umm..it was only 3 rounds. Did you do 5?!!!
Nope, 3. Felt like 5…ha!
A) WU 2 Rounds of: Complete as much as possible in 2 Minutes: 200M Run/In time remaining 5 Broad Jump/10 Each OH Walking Lunge @ 45
B) Overhead Squat 3rep @ 165 + 3 @ 155/145
C) Pause Front Squat 10rep @ 185 & 10 @ 165
D) 4 Minutes Max Reps: HSPU – 28
E) 6 Minute AMRAP of: 10 Burpee on to a plate (45)/30 Double Under – 4+10+15 New rope issues