WOD 2/26/14
8 Minutes of Lumbar/Hip/Calf/Hamstrings/Ankle Mobility
A- WU- 200M Run @ 50-70% RPE; 1 Minute Rest + 2 Rounds of: Run 400M @ 80-90% RPE; 90 Seconds Rest Between Efforts
B- Clean High Pull (from the ground/slight shrug under/no hook grip/no jump) 3/3/3/3/3 @ 80% of Best Clean; 60-90 Seconds Rest Between Sets -12 Minute Cap
C- DeadLift- 3/3/3/3/3 @ 80% from 2/19/14; 2 Minutes Rest Between Sets -15 Minute Cap
D- For Time: 50 K.B. Taters (24/16kg)/50 Burpees
Notes: Partition as needed/rest as little as possible as often as necessary/scale to appropriate weight.
Go Janessa! I hope this picture is from the squat cycle where Janessa had to do a million extra squats in order to share the rack with midget me!
Shara, my squat number improved after that cycle. I think I owe it to you all those extra squats. Thanks, Shorty!
w00t Janessa!!! Haha, my squat numbers improved after working with Shara too. She really pushed me! Hmm…
Did anyone do the same WOD today?!
one more day until the first open work out is announced 🙁 I wish I was participating. I will live vicariously through you guys. I cant wait to see everyone hit these workouts.
Can you vicariously throw up for me too??
We will miss having you as well..but having you cheer us on will be awesome! C’mon son!!
KettleBell
A-WU-Tabata Figure 8- 8KG
B-Double KB Clean + Lunge
3/3/3/3/3 each leg -12KG
C-Double KB DeadLift
10/10/10/10/10-12KG/16/24/24/24
D- For Time: 50 K.B. Taters (24/16kg)/50 Burpees-8:33
E-75 Russian Twist
F-500m row/20 kb front squat/ 30 sec hold/600m row….Can we be done now PLEASE lol
WOW what a WOD!! I am feeling great today!
Squat Snatch – 3/3/3/3 @ 28k/30k/32k/34k 2/2@36k
1/1/1/1 @ 39k//41k/43k/45kPR 🙂 (99lbs)
Squat Clean & Split Jerk – 3/3/3/3 @ 37k/40k/43k/49k 2/2@51
1/1/1/1 @ 54k/57k/59kPR 🙂 (130lbs)
DeadLift – 3/3/3/3/3 @ 195
Reverse Hyper 18/18/18/18 @ 100lbs
30 Sec on 30 Sec off Plank hold for 5 rounds
A: 6min AMRAP 200m Farmers Carry (45# DBx2) + 30 KBS (32k) – 1rd + 200m
B: EMOM for 6min – 12 KB High Pull (32k)
C: Zercher Grip Axel Deadlift – 75 / 115 / 165 / 185 / 205 / 205
D: 60 Slam Ball Sit Up (20#) + 60 Burpees – 5:56
2/26/14
A- WU- 200M Run- 58 Seconds/400M Run x2- RD1:1:31/RD2:1:35 (Slow:(
B- Snatch- WU- 5@20/3@45 + WS- 3@52=65/56=70/60=75/70=87 + 2@68=85 + 1@72=90/76=95/80KG(175lb)=100% 🙂
C- Clean & Jerk- WU- 1@50/60 + WS- 3@63=65/68=70/73=75/85=87 + 2@83=85 + 1@88=90/93=95/98kg(215lb)=New 1RM +2.5kg (5lb) 😀
D- Glute Bridge- 10@135/185/225/275 + Renegade Row- 8 Each@45/55/75/100lb Each Side + JM Press- 10/10/10/10@25lb Each Side
Had a great day today and Im real happy about that. It’s been a great week of training looking forward to seeing everyone Crush It on sunday!!