WOD 2/13/13
5 Minutes of Shoulder Mobility
A- WU- Run 200M @ 50%/Run 200M @90% RPE + 2 RNFT of 10 each Wide Push Up/HRPU/Diamond Push Up
B- Bench Press- 10 Minutes To Build to A Heavy Single + 7/7/7 @ 70%; 1 Minute Between Efforts
C- 3 Minutes WU- OHS + 3 Rounds of: 1 Minute AMRAP Overhead Squat (65/95); 1 Minute Rest Between Efforts
D- 1K Row @ 70% RPE + *2 RNFT of: 20 Weighted Sit Up/Hip Extension
*= If Time Permits
sh!t I can’t remember what we did this morning it was too early.
200m MB run then 10 each- Wide Push ups/ diamonds/ HRPU
2 rounds of 20 box jums and 40 air squats
Bench press, 1 rep max 205 soooo weak. 3 rounds of 7 at 70%
amrap 12/9/6 Overhead squat/ plyo push ups/ cal row. 6 minutes
WestSide Day 6 or 7(ish)-
WU- 200M Run @ 50%+200M Run @ 90%=1:34
2 RFT of: 20 Box Jump (24″)/40 Air Squats=4:29
High Bar Squat- 15 Min to heavy single- WU- 10@45/5@135/185 WS- 3@225/1@255/275(match)/295F
Good Morning- 12X3 @135
Pendlay Row- 12X3 @135
Banded K.B. Swing- 20X4 @20kg + medium red band
Band Good Morning- 100 with medium blue band
Band Sprint (medium heavy green)- 30 Seconds X 3 Rounds; 30 Seconds Rest between rounds
Banded Marching- 3 Minutes (medium heavy green)
Russian Twist- 100 reps (20# M.B.)
You just kept going and going… I am laughing because you just said to me how you wanna go back and clean something heavy LOL
Thanks for your coaching on the OHS – you right i should have went for the 20 in the last round.
Dropped in for the nooner
200m run @ 70%+ 200m run @90%
1:27
2 RNFT of 10 each: wide push ups / hrpu / diamond push ups.
Bench Press 10@45/5@95
135/145/155/165/190PR (finally)!
3 rounds of 1 min amrap OHS (95)
17-17-10
1k row @ 70% 4:09
Tried to keep 500m pace between 2:00 and 2:05. Spm about 28.
That’s a great cool down.
Nice job with those OHS and the bench. Come over more often.
Thanks Coach
Will do.
GREAT WOD Izzy!!
Warm Up: 400m Run (200@50%/200@90%) – 2:17+ 2RFT of 20 Box Jumps 20″/40 Squats – 4:59
High Bar Back Squat – 115×5/135×3/155×2/165×1/175×1/185F/180F
3 Rounds of 1 Min Max Effort OHS with 1 min rest – 16/16/16 @ 65lbs – RX’ed
12/12/12 Pendlay rows @ 65lbs
2RNFT of 20 Each weighted sit up @ 25lbs/ GHR
Nice to see you Rory! Good job on your 5lb PR 🙂
A- WU- Row 250 @50%,Row 250 @ 90% = 46 seconds
B- Bench Press- 10 Minutes To Build to A Heavy Single 135/185/225/245/265/275f+ 7/7/7 @ 190; 1 Minute Between Efforts
C- 3 Minutes WU- OHS + 3 Rounds of: 1 Minute AMRAP Overhead Squat (65/95); 1 Minute Rest Between Efforts
16/12/10=38
D- 1K Row @ 70% RPE
Did anyone do strength today? Wondering what the workout was..
Cahill did strength.
200m MB run – 42 seconds
250m row – 46 seconds
2 rounds of 20 box jumps 24″/ 40 air squats – 5:17
Bench press 3/135 2/155 1/185 1/225 1/245 1/275f 1/275f
3 rounds of 7 bench press @ 175
AMRAP 21/15/9 OHS @ 75/ plyo push-ups/ calorie row – 9:40
Did 75 lbs on the OHS because I’ve been having some neck issues. This workout was a wrist killer.
200 m meld ball run (14#) 0:47
250 m row 0:53
10 each: wide push ups/HRPU/diamond push up
2RFT: 20 box jumps (20in)/40 air squats
4:39
Bench Press: 5@45/5@65/3@85/2@105/115/125/130f
+7/7/7@ 70%= 90#
21/15/9: OHS (65)/Plyo Push-ups/Calorie Row
13:29 Rx
200m med ball run – 0:50
250m row – 0:47
10 wide/HR/diamond push ups
2RFT 20 box jumps 24″ & 40 air squat – 3:36
Bench Press – 45/135/155/165/175/185/195/205 PR match from pre-injury. Real happy to be back here….225 is in my sights.
7/7/7 @ 70% (145#)
21/15/9 – OHS 95# / Clapping PU / Calorie Row – 11:29