WOD 2/19/13
5 Minutes of Hip/Leg/Calve/Ankle Mobility
A- WU- 1 Minute Row @ 50%/1 Minute Row @ 90% RPE + 1 Minute Max Reps Air Squat
B- Low Bar Squat- 10 Minutes To Build To A Heavy Single + 4/4/4/4 @ 80% of Above; 2-3 Minutes Rest Between Efforts
C- 2 Minutes WU- KBS/Renegade Row/Walking Lunge + For Time- 50 each Renegade Row (25/45×2)/50 USA K.B. Swing (1=1/1.5Pood)/50 each Walking Lunge (25/45×2)- Partition As Needed/18 Minute Cap
A- WU- 1 Minute Row @ 50%/1 Minute Row @ 90% RPE + 1 Minute Max Reps Air Squat – 30 squats
B- Low Bar Squat- 10 Minutes To Build To A Heavy Single + 4/4/4/4 @ 80% of Above; 2-3 Minutes Rest Between Efforts – Worked to 305 – PR! Sets of 4 @ 245. These were really tough.
C- 2 Minutes WU- KBS/Renegade Row/Walking Lunge + For Time- 50 each Renegade Row (25/45×2)/50 USA K.B. Swing (1=1/1.5Pood)/50 each Walking Lunge (25/45×2)- Partition As Needed/18 Minute Cap – 16:something.
This workout caused severe jelly-leg syndrome.
A: WU: 1 Minute Row @ 50%/1 Minute Row @ 90% RPE + 1 Minute Max Reps Air Squat
B: Low Bar Squat: 10 Minutes To Build To A Heavy Single + 4/4/4/4 @ 80% of Above; 2-3 Minutes Rest Between Efforts: 95/135/185/215/235. 4/4/4/4 @ 185
C: 2 Minutes WU: KBS/Renegade Row/Walking Lunge + For Time- 50 each Renegade Row (25/45×2)/50 USA K.B. Swing (1=1/1.5Pood)/50 each Walking Lunge (25/45×2): Partition As Needed/18 Minute Cap: 11:15 (1.5 pood, 25 lbs).
Lots of jumping in comp class today..
WU- 1 min light row followed by
3 min calorie row (46 cal)/1 min rest/1 min air squats (41)/45 sec rest/45 sec air squats (34)/30 sec rest/30 sec air squat (25)
High bar jumping squats (65#)
3 rounds, 1 min max effort with 3 min rest
20/18/19 *Iz wanted us to aim for 50/round…yeah right!
FT:
50 renegade rows each (15#x2)
50 KB Swings (35#)
50 Lunges each (25#x2)
12:43
For fun, more jumps-
Tabata of jumping ball slams= 68
Nice one today Iz..Happy morning Monday workout!
it’s Tuesday! 😉
I know, but it’s my Monday!
Thanks Muscles, glad you approved 🙂
Low bar squat – 1/135 1/155 1/185 1/195 1/205 1/215 1/215
4/4/4/4 – 175
For time – 50 each renegade row/50 USA KB swings/50 each walking lunges – 12:55 rx’d
Worked with Kaitlin on LBBS and will wait for her to post her amazing PR but for the record she has even more in her than what was done today.
Low Bar Back Squat work up to 175# (20# PR over last week)
4/4/4/4: 145/145/125/125
WOD: 9:45 Rx
Thanks for the guidance!
Low bar back squat: 5@45/4@95/3@145/2@165/195/215/230(45#PR!)
+4/3/3/2@ 185#
For time: 50 renegade rows (25)/50 KBS (1 pood)/50 walking lunges (25)
10:09 rx
Congrats on the amazing pr
WU row 1 min @50%, 1 min @90% and 1 min Max reps of air squats
LBBS 3 @ 65lbs, 2@ 85lbs, 1@ 95lbs, 1@ 115lbs, 1@ 125lbs, 1 @ 135lbs Coach Tambot THANK YOU so much for all of your help with form and technique. I definitely would have gotten hurt without you!
4 sets of 4 reps of LBBS @ 80% (105lbs)
50 renegade row (10lbs) 50 KBS (12k) 50 walking lunges (10lbs) …. Did 5 rounds of 10 reps as the beautiful Coach Tambot suggested for me… And I survived! Real powerful ppl in class today and the energy was really great. Thanks ladies for cheering me on… Was inspiring as I searched for breathe to see Coach Iz do muscle up after muscle up as if they were merely a warm up… Bravo, bravo!
Finished up at 11 min and 42 sec. Great job everyone today!!! Thanks for coaching an amazing class Coach Tambot, you rock!!!
Thank you Nikki, all those squat pr’s inspired me today 🙂
Was great to see you today!
Great work today Nik, nice numbers and you made the WOD look easy.
– It was a nice ladies class + Slootsky 😉
WestSide Day 9
WU- 1 min DU Practice=64 + 1 min me=88 + 1 min max reps HSPU= 10 strict/4 kipping
Press- WU- 5@45/3@65/95 + WS- 1@115/125/135/145F (close but no cigar/would have been a 5lb pr/next time)
Push Press- 1@145/165/185F/180F(would have been another 5lb pr)
For Time- 30 Muscle Ups=8:14 (18 strict w/turn out/12 kipping) (like a 5 min pr)
D.B. Roll Back Extensions- 12@15/12@25×2
For Time- 100 Box Dips=4:57
10×5 GHD Sit Up/10×5 Knees To Elbows (all rounds unbroken)
Got to take the gymnastics class today. YES!!!
WU- 5 MINUTE AMRAP
150m row
10 push ups
15 squats
3 rounds +141m
SQUAT JUMPS
5*10@135lbs
9 MINUTE AMRAP OF:
50 HIP EXTENSION
50 RING ROWS
50 WALKING LUNGES (45 each)
1 ROUND + 8 ROWS
Surprisingly the hardest part was my grip on the lunges. I. Want to work more on my grip.
It was a nice treat having you there today. Glad u had a good time.
Congratulations to all the big squat pr’s today. Those of you that pr’ed should share with the rest of the community! You know who you are…
Either way great job all 🙂
Good to see 1 of my favs Jose today! U made it look so easy, show off. lol
LBBS-5@45/135, 165, 195, 225 old lame PR, 245, 255 new super cool PR
80% LBBS 4*4@ 205 (16 reps at 20 pounds below last weeks pr).
At that point my right pinky had enough of the barbell and racks shit and started a fight. Unfortunately while my pinky has considerable heart and courage it also lacks the strength and durability of the barbell and rack. The barbell and rack quickly smashed my pinky and the fight was over.
Because I couldn’t grip anything I finished the workout with 100 barbell lunges. Then I did hollow rocks until everyone was finishing so I didn’t look like a pussy.
Hope you are better now. 🙁
Late but here goes:
B- Low Bar Squat- 10 Minutes To Build To A Heavy Single + 4/4/4/4 @ 80% of Above; 2-3 Minutes Rest Between Efforts: 135, 225, 235, 245, 255, 265(PR).
C- 2 Minutes WU- KBS/Renegade Row/Walking Lunge + For Time- 50 each Renegade Row (25/45×2)/50 USA K.B. Swing (1=1/1.5Pood)/50 each Walking Lunge (25/45×2)- Partition As Needed/18 Minute Cap: 10:10(25×2 for the renegade rows and the lunges…should have done RX).