WOD 2/26/13 C
5 Minutes Of Back Mobility
A- WU- 200M Run + 1 Minute Gymnastics Bear Crawl/1 Minute Crab Walk
B- DeadLift- 20 Minutes To Establish A 5RM; 90 Seconds-3 Minutes Rest Between Efforts
C- 6 Minute AMRAP Of: Burpees
D- 2 K Row or 1 Mile Run (let how you feel dictate pace)
Nice seeing the 6am crew this morning! Dariel, I like your taste in music.
Thanks Jeff. Spodify is really good.
A- WU- 200M Run + 1 Minute Gymnastics Bear Crawl/1 Minute Crab Walk
B- DeadLift- 20 Minutes To Establish A 5RM; 90 Seconds-3 Minutes Rest Between Efforts: 135/225/275/295
C- 6 Minute AMRAP Of: Burpees – 82! Beat last year’s 7min AMRAP by one. Pretty psyched about that.
D- 2 K Row or 1 Mile Run (let how you feel dictate pace) – 7:45 or so 1 mile run
wow thats a good record to beat! maybe you should have went for 7 mins to see how you would do this year 😉
I do not like these burpee AMRAPs one bit.
Schedule Change
We have moved all of our Nooners to 11am, starting Next Monday, 3/4.
A: WU: 200M Run + 1 Minute Gymnastics Bear Crawl/1 Minute Crab Walk
B: DeadLift: 20 Minutes To Establish A 5RM; 90 Seconds, 3 Minutes Rest Between Efforts: 45/135/185/225/255
C: 6 Minute AMRAP Of: Burpees: 83
D: 2K Row or 1 Mile Run: 1 mile run @ 6:20 (was shooting for 6:15)
I hope I can walk tomorrow.
A: WU: 200M Run + 1 Minute Gymnastics Bear Crawl/1 Minute Crab Walk
B: DeadLift: 20 Minutes To Establish A 5RM: 45/135/225/275/295/315(PR)
These felt real good. Probably could have gone heavier but didn’t want to rush a set.
C: 6 Minute AMRAP Of: Burpees: 91
D: 1 Mile Run: Not sure of the time.
Warm Up: 200m run/1 min bear crawl/1min crab walk
Deadlift 5 Rep Max
5@: 45/95/145/175/205/225/240/250
6 min AMRAP Burpees: 71
1 mile run
A- WU- 200M Run + 1 Minute Gymnastics Bear Crawl/1 Minute Crab Walk
B- DeadLift- 20 Minutes To Establish A 5RM; 5 @ 45/135/225/275/305
C- 6 Minute AMRAP Burpees: 85
D- 1 Mile Run: “fun” pace
Thank you so much Tom, such a gentleman! 😉 you saved my life
Anytime! 🙂
A. WU
B. Deadlift 5RM: 95/135/185/205/220
C. 6 min. AMRAP Burpees: 113
D. 1 mile run: 8:40ish
Nice work on those deadlifts today, Monica!
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