WOD 2/5/13 c
8 Minutes of wrist/forearm/calve/hip mobility
A- WU- 3 Minutes Row @ 50% RPE + 3 RNFT of: 15 Hollow Rocks/5 Each D.B. Renegade Row (45/25×2)/10 Each Walking Lunge (45/25×2/db’s hang by side)
B- Low Bar Squat- 15 Minutes To Build To A Heavy Double + 3 EMOM for 5 Minutes @ 75% of Above/3 Box Jumps (30/24″)
C- Ladder 3/6/9/6/3 RFT of: Strict Chin Up/Push Up (not hand release)
D- 5-10 Minutes of Lat/Pec lacrosse ball mobility
Last day at Crossfit Parsippany…back in Brooklyn today:
Skill/Strength
Snatch 2×5 (only did this at 55#)
Clean & Split Jerk 2×5 (85#)
WOD 5RFT:
5 Front Squats (65#)
10 KB Snatches (R/L) (10kg)
10 Renegade Rows (R/L) (20# each)
After the 5th round finish with:
100 Abmat Sit-Ups
100 Push-Ups
20:53 brutal
Back home at 6am WOD, feels good
A: WU: 3 Minutes Row @ 50% RPE + 3 RNFT of: 15 Hollow Rocks/5 Each D.B. Renegade Row (45/25×2)/10 Each Walking Lunge (45/25×2/db’s hang by side)
B: Low Bar Squat: 15 Minutes To Build To A Heavy Double + 3 EMOM for 5 Minutes @ 75% of Above/3 Box Jumps (30/24″) 95 x 4, 115 x 3, 135 x 3, 185 x 2, 235 x 2. EMOM @ 185
C: Ladder 3/6/9/6/3 RFT of: Strict Chin Up/Push Up (not hand release): 3:30
Warm Up – 3 min row – 37 cal PR by 1calorie
Sumo Box Squat 5/3/3/1/1/1 – 75/95/115/135/145/155 🙂
5 Rds Nft of 7 each -25lb hip ext/ 24″ box jumps
5 Rds Nft of 20 each – deadbugs/ seated ham curls
Can’t wait till you get back Tina.
Still practicing WestSide/Conjugate
3 min max cal row:59(pr) + 3rnft of: 15 Hollow Rock/5 each plank row(45×2#)/10 each walking db lunge(45#x2)
Sumo Box Squat-15 min max effort- Wu-5@45/95/135 WS-1@185/205/225f/215f/210(pr) Could have done more weight but not without compensating.
5rnft of:7 box jumps (30″)/10 Zercher Axel hip extension (55#);30 seconds between movements
5tnft of: 20 seated band hamstring curls (red mini band)/20 Deadbugs (20kg)
I forgot how early 6 am is:
A: WU: 3 Minutes Row @ 50% RPE + 3 RNFT of: 15 Hollow Rocks/5 Each D.B. Renegade Row (45/25×2)/10 Each Walking Lunge (45/25×2/db’s hang by side)
B: Low Bar Squat: 15 Minutes To Build To A Heavy Double + 3 EMOM for 5 Minutes @ 75% of Above/3 Box Jumps (30/24″) 135 x 4, 155 x 4, 175 x 2, 195 x 2, 205 x 2 (PR by 40lbs, guess it’s been awhile since I did Low Bar Squats). EMOM @ 155
C: Ladder 3/6/9/6/3 RFT of: Strict Chin Up (Off Box)/Push Up (not hand release): 2:39
3 minute row @ 50% – 700 m
3RNFT – 10 GHD sit up / 10 hip extension / 20 V-ups / 20 superman
10 min AMRAP of :
6 pistols each (alternating legs) w/ box
12 air squats
24 mountain climbers
12 toe touches
6 strict T2B
Total: 3 full rounds
3/6/9/6/3 of strict chin ups / diamond push up. Time – 2:42
Handstand walking practice for 10 minutes, plus one embarrassing back flop.
Hope your head/neck are feeling ok!!
A- WU- as prescribed
B- Low Bar Squat- 2RM135/225/275/305/325 (PR)
3 EMOM for 5mins @ 245 + 30″ box
C- Ladder 3/6/9/6/3 rft strict chin up / push ups.
1:52 as Rx
Awesome work on everything tonight Cory!
Great job Antoine!! Getting Stronger
Thanks for sticking around after class
Anytime coach!
Amalae – great going all out and landing all those perfect 20″ box jumps!
Nadine – Great job on that back squat PR!
2RM HBBS – 135/225/275/295/305(PR)
EMOM 5min 3 reps of HBBS @ 225 / 30″ Box Jump
Chin Up & Diamond Push Up – 2:50
Thanks for the push Antoine. Great job on the squats!
Always good teaming up. I was glad to see we both got a 2RM just 10lbs shy of our 1RM.
I think that speaks to Coach Iz’ excellent programming! Nice work keeping that burner WOD sub-3.
3 min row 680 meters
3 rounds NFT: 10 GHD Sit Ups/10 GHR/20 V Ups/20 Superman
10 min AMRAP: 6 Pistols(Box+45, got some legit!)/12 Air Squats/24 Mountain Climbers/12 Toe Touches/6 T2B
2 rounds + 6
Ladder 3/6/9/6/3: Strict Chin Up(on box)/Diamond Push Up
4:25
Hand Stand Walk Practice!
You better be signing up for the open! 😉
all signed up!