WOD 2/7/13 C
5 Minutes Back/Calves/Racked Position Mobility
A- WU- 3 Minutes Row @ 50% RPE/3 Rounds of: 15 Box Jumps afap (24/20″); 90 Seconds Rest Between Rounds
B- Hang Power Clean- 12 Minutes to Build To A Heavy Triple + 2 Rounds of : 2 Minute AMRAP of: 3 HPC @ 60% of Above/6 Jump Lunges (3 each Leg)/6 Air Squats;2 Minute Rest Between Rounds
C- 3 Rounds of: 30 Seconds Each- Flutter Kicks/Mountain Climbers/Burpees; 30 Seconds Rest
Nice to be back. Energy felt good in a packed 7am class this morning
A- WU- 3 Minutes Row @ 50% RPE/3 Rounds of: 15 Box Jumps afap (24/20″); 90 Seconds Rest Between Rounds
B- Hang Power Clean
12 Minutes to Build To A Heavy Triple- only got 2 at 100# and 105# got 3 at 95#
2 Rounds of : 2 Minute AMRAP of: 3 HPC @ 60% (I worked with 65#)/6 Jump Lunges (3 each Leg)/6 Air Squats;2 Minute Rest Between Rounds
1st round- 6+3
2nd round- 7+4
C- 3 Rounds of: 30 Seconds Each- Flutter Kicks/Mountain Climbers/Burpees; 30 Seconds Rest
no clue how many I got on the flutter kicks..b/c if I counted I would’ve had to move slower, so I stopped
D- extra time, so we did a tabata of Wall balls (14#)/Sit ups- 86
Dariel- I really love your quote this morning, “You can do anything for 10 seconds.” It really does make a lot of sense and it makes you want to FINISH STRONG!
Thank you Tina. You did a great.
A- warm-up : 3 minute row at 50% / 15 box jumps @ 24″ / 90 seconds rest / 3 minutes of GHR extension / 15 box jumps @ 24″ / 90 seconds rest / 3 minutes of double unders / 15 box jumps @ 24″
B- Hang Power Clean
12 Minutes to Build To A Heavy Triple – 3/95 3/135 3/155 3/175 2/185 3/180
2 Rounds of : 2 Minute AMRAP of: 3 HPC @ 110 lbs (60%) / 6 Jump Lunges (3 each Leg)/6 Air Squats;2 Minute Rest Between Rounds
1st round- 4 rounds
2nd round- 4 rounds + 3 PC + 6 Jumping lunges + 2 air squats
Who’s Hairy forearms?? Any guesses?
Mark M;) Id know those forearms anywhere!
WestSide Conjugate day 4-
WU- 3 min row-710m + 15×3 box jump (afap) #1-27 sec #2-25 #3-23 second
band Squat (wider than normal stance)- 2X12 @105(50%)+Medium Green Bands:30 seconds between starts
Conventional Banded Dead Lift- 1X8 @185(50%) + 1 light green band
GHR- 10X3 (holy hamstrings)
Band Good Morning- 100 afap- Medium Green Band
Sled Tow- 1 Mile For Time@50%BW(#75)= 21 Minutes aproximately
For Time- 100 Ab Mat Sit Ups=2:10 (unbroken)
First ever Thursday WOD:
A: WU 3 Minutes Row @ 50% RPE/3 Rounds of: 15 Box Jumps afap (24/20″); 90 Seconds Rest Between Rounds
B: Hang Power Clean, 12 Minutes to Build To A Heavy Triple, 95 x 4, 115 x 2, 125 x 3; + 2 Rounds of 2 Minute AMRAP of: 3 HPC @ 60% of Above/6 Jump Lunges (3 each Leg)/6 Air Squats;2 Minute Rest Between Rounds: 5 1/2 and 7 rounds @ 75 lbs
C: 3 Rounds of: 30 Seconds Each- Flutter Kicks/Mountain Climbers/Burpees; 30 Seconds Rest: Lost count here.
Hope you enjoyed the new Thursday morning early bird WODs as much as Tina!!
BTW Dariel, I freaked out when I got to the box, forgot you had classes this morning and when I saw the white board done i went crazy for a minute. – then I realized you were here.
Lol. That’s too funny. The classes were great this morning.
Yes I did, thanks.. It is a great option to have, especially when my regular schedule gets messed up.
1k Row
3:31
Back squat
5@180/5@210/5@225/5@225
Front squat
5@135/5@160/ 5@170
6 minute AMRAP
10 cal row
10 pistols
5 rounds + 8 cal
3 RFT
12 toes to bar
12 kb push press @ 24 kg (6 each)
3:19