WOD 2/12/13
5-8 Minutes of Shoulder/Hip/Ankle/Calve/Back Mobility
A- WU- 1 Minute Double Under Practice/1 Minute Max Reps Double Unders + 15 Burpees/Box Jumps (24/20″)/Chin Ups AFAP;30 Seconds rest between movements
B- LowBar Squat- 10 Minutes To Build To A Heavy Single + 7/7/7 @ 65-75%; 1 Minute Rest Between Efforts
C- 15/12/9 RFT of: Strict Ring Dip/Strict K2E/Pistols
D- 3 Minute Max Calorie Row
A: Skipped WU to mobilize lower back.
B: LowBar Squat: 10 Minutes To Build To A Heavy Single + 7/7/7 @ 65-75%; 1 Minute Rest Between Efforts, 95/135/185 (didn’t have time to go higher). 7/7/7 @ 135
C: 15/12/9 RFT of: Strict Ring Dip/Strict K2E/Pistols: 10:04
D: 3 Minute Max Calorie Row: 50
B- LowBar Squat- 10 Minutes To Build To A Heavy Single worked up to 155pr
7@100/7@110/7 @120
1 Minute Rest Between Efforts
C- 15/12/9 RFT of: Ring Dip with red band/K2E/Pistols used a box: 9:56
D- 3 Minute Max Calorie Row-36
wow great PR! Congrats mini 🙂
Thank you
that’s your new nickname btw :p lol
B: LowBar Squat: 10 Minutes To Build To A Heavy Single + 7/7/7 @ 65-75%; 1 Minute Rest Between Efforts, 95/115/135/155/175
7/115 7/135 7/135
C: 15/12/9 RFT of:
Strict Ring Dip/Strict K2E/Pistols w/ a box and 45 lbs plate : 7:19
3 Minute Max Calorie Row: 57
NO REP!
Lol. What’s a no rep?
Time: 7:48**
No repping me??
You know WHY you are getting NO Repped!
Rasberries
Who was the sicko that came up with this WOD?!?!
Warm Up – Max reps Unbroken DU’s – 95 + 15 box jump/chin up/burpee
LBBS – 45/135/225/275/295/315/325(PR)
7reps @ 255# x 3 rounds
15/12/9 Strict (Ring Dips / K2E / Pistols each) – 12:26rx-ish
I held my toe on the pistols so I guess not completely rx.
Guilty as charged 🙂 lol
Congratulations Cory great job!
I can’t go up and down stairs and I only did this 2hrs ago!
High rep Pistols, gotta love ’em.
B- LowBar Squat- 10 Minutes To Build To A Heavy Single
worked up to 225 (20lb pr)
7X 3 @ 150
C- 15/12/9 RFT of:
Box Dip/K2E/Pistols used a box: 9:10
Woah! Tommy – Pete welcome to the blog
– LowBar Squat- 10 Minutes To Build To A Heavy Single up to 235#(PR) up from 225# 2 weeks ago…
B- LowBar Squat- 10 Minutes To Build To A Heavy Single + 7/7/7 @ 65-75%; 1 Minute Rest Between Efforts: 135#/185#/225#/255#(PR!); 7/7/7@165#
C- 15/12/9 RFT of: Strict Ring Dip/Strict K2E/Pistols.
10:55…..Have you ever seen a giraffe try to do pistols? Ugh.
D- 3 Minute Max Calorie Row. 46 calories