WOD 2/20/13 C
5 Minutes of Back/Hamstring/Gluteal Mobility
A- WU- Row 3 Minutes @ 70% RPE + 10 GHD Back Extension(weighted hip ext)/10 Good Morning/10 Sumo DeadLift (45)
B- DeadLift- 10 Minutes To Build To A Heavy Single + 4/4/4/4 @ 80% of Above (stay tight/focus on speed); 1 Minute Rest Between Efforts
C- Pendlay Row- 10/10/10/10 (HBD); 90 Seconds Rest Between Efforts (10 Minute Cap)
D- 5 Minutes WU- Stone G2Sh/S.B. get up + 2 RFT of: 200M Farmers Walk (20/12kgx2)/10 Stone Ground To Shoulder (95/75)/5 each S.B. Get Up (45/25)/15 Ring Rows (palms toward feet)
BEST PIC EVER!
5 Minutes of Back/Hamstring/Gluteal Mobility
A- WU- Row 3 Minutes @ 70% RPE (826m) + 10 GHD Back Extension(weighted hip ext)/10 Good Morning/10 Sumo DeadLift (45)
B- DeadLift- 10 Minutes To Build To A Heavy Single
135/185/225/275/315/365/385 Pr+ 4/4/4/4 @ of 305 (stay tight/focus on speed); 1 Minute Rest Between Efforts
C- Pendlay Row- 10/10/10 (HBD); 90 Seconds Rest Between Efforts (10 Minute Cap)
95/115/135
D- 5 Minutes WU- Stone G2Sh/S.B. get up + 1 RFT of: 200M Farmers Walk (20kgx2)/10 Stone Ground To Shoulder (95)/5 each S.B. Get Up (45/25)/15 Ring Rows (palms toward feet
7:19 Rx
Finally D 🙂
Word. It’s been a long time.
5 Minutes of Back/Hamstring/Gluteal Mobility
A- WU- Row 3 Minutes @ 70% RPE (804m) + 10 GHD Back Extension(weighted hip ext)/10 Good Morning/10 Sumo DeadLift (45)
B- DeadLift- 10 Minutes To Build To A Heavy Single
135/185/225/245PR/265PR/275f+ 4/4/4/4 @ of 195 (stay tight/focus on speed); 1 Minute Rest Between Efforts
C- Pendlay Row- 10/10/10 (HBD); 90 Seconds Rest Between Efforts (10 Minute Cap)
For the life of me, I couldn’t get my back flat to do this right.
D- 5 Minutes WU- Stone G2Sh/S.B. get up + 1 RFT of: 200M Farmers Walk (20kgx2)/10 Stone Ground To Shoulder (95)/5 each S.B. Get Up (45)/15 Ring Rows (palms toward feet
7:24 Rx
Good job on the pr and WOD.
Good one today Izz!
Warm Up – 3min Row + 10 Back Ext/10 PVC GM/10SDL = 645m row
Sumo DL – 135/165/195/215/225/230M/235FF – I was able to pull 235 off the ground like 2 inches… I will get it next time. + 4/4/4/4 @ 180lbs (80%)
Pendlay Row – 10/10/10/10 @ 65lbs
Hang Power Clean – 10/10/10 Unbroken @ 65lbs – for speed
1RFT of 200m FC@ 12k each/10 Stone G2S @75lbs/5 SBGU@ 25lbs each side/ 15 Ring Rows slightly Modified = 7:00 R but not X’ed
100 Walking lunges each FT- 7:17
200 45lb Good Mornings – 20/20/20/20/20/20/20/20/20/20
I TOTALLY AGREE WITH PETE, THAT IS BY FAR THE BEST PICTURE EVER POSTED ON THIS BLOG 😀
WU- Tabata- Rope Undulation + 10 each @ 45#- Conventional/Sumo/RDL/Good Morning
Good Morning- 12min to a 3rm: WU- 3@45/95/135 WS- 3@185/210/225(3rm)/225
Bulgarian Split Squat- 12/12/12 each @ 95
Romanian Dead Lift (12″ Defecit)- 12/12/12 @ 135#
For Time: 100 each Stationary alternating Lunge (no weight)=6:38
6 Rounds of: 40 Yard Sled Push @ 150#(BW)
100 each Glute Extention
(froze my cohones off in solidarity with everyone who had to do 200m farmers walk 😉
Crazy PR’s Today! Aparantley all my “crazy” programming is paying off! Congratulations to everyone who set a new personal best today. Please post your scores so we can all celebrate in your success 😉
Deadlift – 5/135 1/225 1/275 1/315 1/365 1/405 1/425f 1/415PR (10 lbs pr)
4/4/4/4 – 315
Pendlay row – 10/95 10/115 10/135 10/135
1 RFT – 200m farmers walk @20 kg/10 stone to shoulders @ 95/ 5 each sb get ups @45/ 15 ring row – time – 5:06 rx
Beast mode deadlift.
A- WU- Row 3 Minutes @ 70% RPE (720m) + 10 GHD Back Extension(weighted hip ext)/10 Good Morning/10 Sumo DeadLift (45)
B- DeadLift- 10 Minutes To Build To A Heavy Single
95#/115#/135#/145#/155#/165#/175# PR for me and I’m happy with it, at least by 15#
4/4/4/4 @ 80% of Above (stay tight/focus on speed); 1 Minute Rest Between efforts
worked at 140# for sets of 4
C- Pendlay Row- 10/10/10/10 (65#); 90 Seconds Rest Between Efforts (10 Minute Cap). I liked these…sexy back!
D-1RFT of: 200M Farmers Walk (16kgx2 for 100m/12kgx2 for 100m…Vicky and I traded weights)/10 Stone Ground To Shoulder 45#)/5 each Sds Rest Between Efforts (25#DB)/10 Stone Ground To Shoulder 45#) (I did an extra set since I only did 45#)
8:13
Good job T! Why didn’t you say anything. Finally
Warm up
Dead lift: 5@45/4@135/3@185/2@215/245/260/275/285/300PR!
+4/4/4/4 @ 80%= 240#
Pendlay Row: 10/10/10/10 @ 95#
For Time: 200m Farmers Carry (12kg x 2)/10 Stone 2 Shoulder (75)/5 Turkish Get Ups (12kg)/15 Ring Rows
7:35
WOW! Katlin didn’t realize you PRd and what huge numbers!!! Congrats darling you are so strong 🙂
A- WU- Row 3 Minutes @ 70% RPE + 10 GHD Back Extension(weighted hip ext)/10 Good Morning/10 Sumo DeadLift (45)
B- DeadLift- 10 Minutes To Build To A Heavy Single + 4/4/4/4 @ 80% of Above (stay tight/focus on speed); 1 Minute Rest Between Efforts – 135/225/315/345/365 PR / 375 PR – 4×4 @ 295
D- 5 Minutes WU- Stone G2Sh/S.B. get up + 2 RFT of: 200M Farmers Walk (20/12kgx2)/10 Stone Ground To Shoulder (95/75)/5 each S.B. Get Up (45/25)/15 Ring Rows (palms toward feet) – 6:36rx