WOD 2/2/14
8 Minutes of Thoracic/OH/Lat/Hip/Ankle Mobility
A- WU- 3 Rounds of 30 Seconds each: CrabWalk/WallWalk/Air Squat
B- Daniel= For Time: 50 Pull Ups/400M Run/21 Thruster (95/65)/800M Run/21 Thruster (95/65)/400M Run/50 Pull Ups -30 Minute Cap
Army Sgt. 1st Class Daniel B. Crabtree
C- 10 Minutes of: Goat Work- Example; (1-10 reps of 1-3 exercises performed EMOM for 10 min) Major Goats: Pull Up’s/Double Unders/Mobility
Great to watch comp team perform this wod today..they destroyed it and it was disgusting to watch how fast they finished. I’m just hoping to finish in the 30 minute cap at 4pm today.
Nice work boys!
and….I miss ROSE!!
Warm up – 3 Rounds of 30 Seconds each: CrabWalk/WallWalk/Air Squat
Daniel – 29:34 – 50 Pull ups Rxed
Hang Power Clean & Split Jerk – 3/3/3/3/3 @ 35k/38k/41k/45k/50k/52k
Fun working with the 10am class today. I will make an effort to WOD with you guys more. I love the motivation. xoxox Great job everybody.
Awesome 10am class this morning
A – WU- 3 Rounds of 30 Seconds each: CrabWalk/WallWalk/Air Squat –
B – Daniel= For Time: 50 Pull Ups/400M Run/21 Thruster (95/65)/800M Run/21 Thruster (95/65)/400M Run/50 Pull Ups: 22:08 Rx PR by 3 mins – really gotta learn how to butterfly
Army Sgt. 1st Class Daniel B. Crabtree
C – Goat Work – 3 Rounds Planks: 1 min at body weight/45lb plate/30secs at 90lbs followed by 50 mins of “active recovery” lol
Nice job today everyone. Yes, Comp Team was impressive today 🙂
Daniel- 21:26 Rx
Nice work everyone at 4pm. I couldn’t believe how warm it was when I went for the run!
A. WU – 100 Double Unders for time – 58 seconds. (Cory would’ve been proud)
B – Power Snatch 3 reps each at 60% 65% 70% 75% Got up to 135#
Power Clean 3 reps each at 65% 70% 75% 80% got up 185#.
Weights felt heavy today. It just wasn’t going to happen
C. “Daniel” – 15:20 Rx
Thanks to Dariel for pushing me. Can’t wait for you to be 100%.
4pm class was awesome today. Everyone made cap and showed some great form on their thrusters. Way to go guys and gals.
Always proud Marcos! You’re a beast.
2/2/14
@9AM- A- WU- PVC Work + B- Snatch- WU- 3@20/45 WS- 3@51=65/55=70/55=70/60=75/63=80/67=85/1@71=90/75=92%
@12Noon- C- Clean & Jerk- 3@57=60/61=65/61=65/66=70/71=75/76=80/2@80=85/1@85=90/88=92%
D- Squat- 4@185=60/200=65/217=70/232=75/248=80/263=85/280=90/290=92/295=95%
E- Snatch Pull- 3/3@67=85/78-90%
@5PM- F- LawnMower Row (16kg)- 15/15/15 each side + K.B. Good Morning- 15/15/15
G- K.B. High Pull- 10/10/10 + 25 each Band Pull apart prone&neutral grip + elbows @ 45 degrees + Preacher with prone grip + 50 Banded Good Morning
WU
Daniel -27:50
About an hour of chit-chatting – “active recovery” for the soul 🙂
Had a great time this weekend at the box. Lots of happy faces around.
A) 3 Rounds of 30 Seconds each: CrabWalk/WallWalk/Air Squat
B) Daniel – 50 Pull Ups/400M Run/21 Thruster@95/800M Run/21 Thruster@95/400M Run/50 Pull Ups: 20:03
Army Sgt. 1st Class Daniel B. Crabtree
C) Goat Work – Planks w/ Tom, Shara, Caroline, Andrea: body weight/45lb plate/30secs at 90lbs – and some clean practice with Andrea also.
Extra Credit) About an hour of Active Mental Recovery with the 10am class. Great weekend at the gym all around.