WOD 2/7/14
8 Minutes of Shoulder/Hip/Back/Ankle Mobility
A- WU-400M Run @75% RPE
B- Front Squat- 10 Minutes To A Heavy Double
C- Filthy Fifty= For Time: 50 Box Jump (24/20″)/50 Jumping Pull Up/50 USA K.B. Swing (1 Pood=16kg)/50 steps Walking Lunge/50 Knees To Elbows/50 Push Press (45#)/50 GHD Back Extension/50 WallBall (20#-10’/14#-9′)/50 Burpee/50 Double Unders -35 Minute Cap
Fun Times in the 11am WOD
Warm UP : 500m row – 2:16
Front Squat 2/2/2/2/2 115/135/145/155/165 Bonus 175×1 PR
Filty 50 – 34:44 Almost all rxed except for like 20 K2Es… But I worked really hard!!
Power Snatch 3/3/3/3/3 _ 26k/28k/30k/32k/35k
Power Clean + Power Jerk – 3/3/3/3/3 @ 35k/38k/32k/43k/46k
Then I thought about Oly Squating, But decided not to
Nice work today. I think you could’ve definitely gotten the 175 for two.
Thanks to my friends Marisa, Ann, Dariel, and Bailey for helping make these videos so awesome 🙂
I appreciate you.
http://youtu.be/0CZrTYpNyds
Happy to be part of it, had a great time =)
Bench press +plus purple bands 1rm- 195+bands=~255-265
Band skull crushers 3*8 reps small/medium/medium band
DB roll backs 4*10 @45
DB Tate press 4*10 @20/25/35/35
Bamboo bar overhead press 3*20@ 75lbs, super set with 1 minute of battle rope
Ghd DB sit ups 8rm-25*2
10 RFT of:500 m row/3 BURPEE muscle up
29:46 Rx
200 band push downs w/red mini
Front Squat- 2RM 155# PR
Filthy 50- 25:36 Rx
Burpees crushed me!
Front squat 2RM: 175# PR
Filthy 50, scaled thusly:
– KBS@12kg (should have gone for it with 1 pood)
– K2Es were a mixed bag, if I’d tried to Rx I would have been there all day.
– was on track to finish around the cutoff when my calf cramped up on the DUs, not pretty.
(DNF.)
A. Warm up 400m run – 1:15
B. Open WOD 11.4 – 5min AMRAP of Squat Clean to Overhead @ 165# – 26 Reps
C. Filthy 50 – 21:19 Rx
Shout out to the CF kids class at 3pm. It was inspiring to see the young putting in work so early.
Happy birthday and nice job on those wods.
Well this was a sore one.
A) 400M run
B) FSQ 2rep – 45/95/135/165/185
C) Filthy Fifty – 24:03
…ground through in sets of 10 burpees, and every one took me at least a minute.
A) 500m row
B) Front Squat – heavy double – 45/65/75/85/95/105 (old 1RM)/ 115PR
C) Filthy Fifty – 34:11 — Glad to do this with a big group today; much better than the last time when it was just 2 of us trucking through–
with 18″ box jumps, not pretty, and double under that would be much more efficient if I could do more than 1 in every 10 jumps
A – 400m Run
B – Front Squat: 2 @ 135/185/205/225
C – Filthy 50: 25:10 Rx – damn those burpees were absolutely brutal. Pretty sure I blacked out at some point in there. Fun wod tho. Nice work everyone.
2/7/14 Week 5/Day 4
A- WU- 500M Row= 1:44@80% RPE
B- Power Snatch- WU- 3@20/45 + WS- 3/3@48=60/3@52=65/3@56=70/3@60=75/3/3@64kg=80%
C- Power Clean + Power Jerk- WU- 3@50 + WS- 3/3@63=65+3@68=70/3/3@73=75/3/3@75kg=80%
D- Squat- WU- 5@45/135 + 5@185=60+5/5@200=65 + 3@217=70@232=75 + 3/3@243=80 + 3/3@263lb=85%