WOD 2/28/13
5 Minutes Of Leg/Hip/Back/Calves/Shoulder Mobility
A- WU- Row 3 Minutes @ 50-70% RPE + 1 Minute Max Reps Double Unders + 5 Minute AMRAP of: 5 HSPU/15 Air Squats
B- Low Bar Squat- 15 Minutes To Establish A 3RM + For Time- 30 Low Bar Squats @ 65% Of Above (10 Minute Cap)
C- For Time- 75 Wall Ball (20/14)/45 Ring Dip (Partition As Needed)
3 minute row to warm up 750 m/ 33 double unders in 1 minute / 5 min amrap of 5 HSPU/25 Air squats- 5 rounds and 4 HSPU
Low bar squats – 3 rep max- I got to 225 – then 30 reps at 145 for time. 1:28 unbroken leads me to believe I should have worked higher
for time 75 wall balls and 45 ring dips/ broke it up into sets of 25/15 this took 8:32
Great workout this morning, First time workling out with Dariel as coach, had some good pointers and is focused. Good times
Appreciate your feed back Cahill!
Good work Dariel, I have been getting several compliments about your coaching.
Thank you both. I enjoy seeing all our athletes come in and give their all.
This was one of those wod’s that doesn’t look as bad on paper and then you do it…and you’re like, “damn, that was harder than I thought.” So, thanks for waking me up at 6am Iz with this one!
A- 5 Minute AMRAP of: 5 HSPU/15 Air Squats- 4 rounds+ 4 Rx
B- Low Bar Squat- 15 Minutes To Establish A 3RM 155#
For Time- 30 Low Bar Squats @ 65% Of Above (10 Minute Cap) worked at 100# 1:25
C- For Time- 75 Wall Ball (20/14)/45 Ring Dip (Partition As Needed) 7:41
Thanks Dariel for making me pick up that ball when I was resting too long! Perfect timing!
Thank you Tina. Your first rep always looks like your last. Perfect. Excellent job today.