WOD 2/27/13
5 Minutes Shoulder/Ankle/Back Mobility
A- WU- Row 3 Minutes @ 50-70% RPE + 30 Seconds German Hang + 10 PVC Pass Through/Clean Grip OHS/Press
B- Press- 15 Minutes To Establish A 3RM + 1 Every 30 Seconds For 5 Minutes @ 80% Of Above
C- 3 RFT Of: 10 each S.B. Get Up (45/25)/9 L-Pull Up/50 Double Unders
*D- Fot Time: 100 Hollow Rocks/SuperMan Rock
*=If Time Permits
A- WU- Row 3 Minutes @ 50-70% RPE (805m) + 30 Seconds German Hang + 10 PVC Pass Through/Clean Grip OHS/Press
B- Press- 15 Minutes To Establish A 3RM
95/115/135/155f/150(match)+ 1 Every 30 Seconds For 5 Minutes @ 120lbs
C- 2 RFT Of: 10 each S.B. Get Up (45/25)/9 L-Pull Up/50 Double Unders
12:47 Rx
A: WU: 250m Row + 1 min Bear Crawl + 1 min Crab Walk
B: Press: 15 Minutes To Establish A 3RM + 1 Every 30 Seconds For 5 Minutes @ 80% Of Above: 3@45/3@75/1@95/3@90 – 1 every 30 secs for 5 mins @ 75 lbs.
C: 2 RFT Of: 10 each S.B. Get Up (45/25) / 9 Pull Ups / 15 Box Jumps (30′): 10:03
Shoulder was a little shaky on the Press, but ok with everything else – Pull ups felt awesome, thought I could’ve done a lot more unbroken.
(6am Strength WOD)
WestSide Day #11
WU- 3 minute Row @ 50%=44 Calories + 10 each Strict HSPU/Ring Dip/Push Up
Floor Press- WU- 5@45/95/2@145 WS- 1@165/175/185/185/185(without any comensation)/195(without any compensation)/215×1 (huge arch in my back:)/215×2 with a little help!
KettleBell Bench Press (palms facing/elbows close to ribs)- 12/12/12 @ 20kg
Tate Press- 12@15/25/25
Band Elbow Extension- 100 reps (blue medium/small band)
Standing lateral trunk flexion- 100 reps @45#
Band Pull Apart- 100 reps (blue medium/small band)
10×3 Bar Roll Outs @65# + 10×3 Windshield Wipers
5 each TGU (35#) + 5 each SB Get Up (45#)
Very complicated order today but we got through it. Nice WOD babe
My neck and shoulders are cooked. Gonna need a day at Bliss spa
A. WU
B. Press work up to 80×3 then 1 every 30 seconds for 5 minutes at 65#
C. 3 RFT of 10 each SB get ups at 25#, 9 L-pullups, 50 DU’s: 15:17 Rx
A: WU: 250m Row + 1 min Bear Crawl + 1 min Crab Walk
B: Press: 15 Minutes To Establish A 3RM + 1 Every 30 Seconds For 5 Minutes @ 80% Of Above: 3@75/95/115/125/135– 1 every 30 secs for 5 mins @ 110.
C: 2 RFT Of: 10 each S.B. Get Up (45/25) / 9 Pull Ups / 15 Box Jumps (30′): 10:08
Warm up 3min Row(70%rpe) – 607m/33 cal + 10 HSPU( 2ab mat 6 strict/ 4 kip) + 10 Ring Dips( 5 mod with box/ 5 strict RXed ones with 30sec rest) + 10 perfect push ups (Hard)
Bench -18min for a 1rm – 45×5/55×3/65×2/75/85/90/95PR
KB Floor press at 8k each – 12/12/12
Tate press – 12/12/12
100 Band pull downs/ 100 band stretches sideways
10 bar rollouts – I quit after this and Iz kept going.
Today is my one year Crossfit-versary and I got a PR on my shoulder press as a present. Jumped from 50.5 to 55. I know it’s still not a lot, but it’s a big jump for me. Tammy, thank you for in incredible patience with my sandbag getups.
I love you Sigrid, Happy Anniversary. 😀
Congrats sigrid!
Strength
200m MB Run + 1min Bear Crawl & Crab Walk + 10 Strict HSPU
3RM Press – 45/95/95/105/115/125/135
1 Press @ 80% 3RM Every 30sec for 5min – 110#
3RFT – 10ea 40# Sand Bag Get Up + 9 L PU + 15 32″ Box Jumps – 15:52
A- WU – 200m MB Run/1 min Bear Crawl/1 min Crab walk/10 Strict HSPU
B- Press- 15 Minutes To Establish A 3RM: 3 @ 75/95/105/115/125F
1 Every 30 Seconds For 5 Minutes @ 95
C- 3 RFT Of: 10 each S.B. Get Up (45/25)/9 L-Pull Up/15 Box Jumps (30”): 16:14 w/ strict pull ups. L-Pull Ups added to the GOAT list
I think we are done with the Goats
we are never done with the goats!