WOD 2/12/14
8 Minutes of Lumbar/Hamstrings/Glutes/Calves Mobility
A- WU- 500M Row @ 90% RPE + NFT- 25 GoodMorning (75/45) + 20 each Leg K.B. Single Leg RDL -6 Minute Cap (20/16kg) + For Time: 50 USSR K.B. Swing (2/1.5 pood) -4 Minute Cap
B- Sumo DeadLift- 12 Minutes To A Heavy Single
C- Tabata- Squat Clean WallBall (20/14-10′)
D- Weighted GHD Hip Extension- 12/12/12/12 (HBD) -8 Minute Cap
E- Weighted Plank- 3 Rounds (pick a weight and stick with it) Max time under tension + 90 Seconds Rest Between Rounds
Here is a list of the bullshit excuses about why you’re not registering for the open, especially #4..I’m pretty sure you just dropped $20 on your 2 craft beers +tip…just sayin’
http://games.crossfit.com/article/top-10-excuses-not-joining-open
3 beers…
Good day, a couple PR’s:
500m row – 1:48, a one-second PR
50 USSR KB swings, 16kg – 1:22 unbroken
Sumo Deadlift – 245lbs – 10lb PR
Tabata Squat Clean wallballs – 34 reps
Strength WOD:
A: Tabata Battle Ropes / 25 Good Mornings @ 75# / 20 ea 1 leg KB DL @ 16kg
B: 50 Sochi KBS @ 2 pood – 1:24
C: Tabata Stone/Keg 2 Shoulder – 2rds @ 120# (3/3), 2rds 95#(3/3) and 4rds 90# Keg
D: Axel Sumo DL – 115/205/235/255/275/305/325/345/365
E: Hand Stand Walk Practice
2/12/14
A- WU- 3 Rounds of: 30 Seconds each- Strict Pull Up/Push Up/Walking Lunge- 15/10/6 Each + 8/10/6 Each + 7/10/6 Each
B- Power Snatch (Below The Knee)- WU- 5@20/2@40/45/50 + WS- 3/3@56=70 + 3@60=75/64=80 + 3/3@66kg=83%
C- BTN Jerk- WU- 3@50 + WS- 4@58=60/63=65/68=70 + 3@73=75 + 3/3@78kg=80%
D- Snatch Pull- 3/3@68=85/72kg=90%
E- Front Squat- WU- 3@45/135 + WS- 5/5@185=70 + 5@195=75 + 4@210=80 + 3@220=85/225lb=87%
E- D.B. Shoulder Press- 10 partial rom + 5 full rom x 4 sets + Lawnmower Row- 10@24 + 8/8/8 each @32kg
F- Elbow Plank- 3 Rounds of: 1 Minute Work + 1 Minute Rest + 50/50 Sumo Banded Good Morning (Medium Black Band)
Great photo, you girls look GREAT!!!
What a workout today, my hamstrings were screaming from the last two days. Could barley get out of bed.
Warm Up – PVC Snatch Drills
Power Snatch – 3/3@30k 3@32k/35k/38k 3/3@40k
Behind the neck jerk – 4/4@43k 4@45k/47k 3@50k 3/3@52k
Front Squat – 5/5@125lbs 5@135lbs 4@145lbs/150lbs 3@155lbs
Rest day. I needed it.
A) 500M Row + NFT- 25 GoodMorning@75 + 20 each Leg K.B. Single Leg RDL @ 20kg
A+) 50 USSR K.B. Swing @ 2 pood – 1:21
B) Sumo DeadLift 1rep – 135/225/275/295/315/325(f) (+1 conventional)
C) Tabata Squat Clean WallBall – 56 w/ a few bad reps in there
D) 4×12 Weighted GHD Hip Extension – 25/35/35/35
E) Weighted Plank@45 – 3 Rounds90/90