WOD 3/12/11

Warm Up- Coaches Choice

Squat– 5/4/3/2/1 @ 60-85%1RM- 1 minute rest between rounds

Annie- 50/40/30/20/10 RFT of: Double Unders/ Sit Ups

Tabata Undulating Rope

9 replies

Head Coach says:
03/12/2011 at 8:34 AM

3RNFT of: 3HSPU/3Skin The Cat/3 Wall Walk
Squat- WU-5@45/4@135/3@185 + 5X5 @ 235lbs
Annie=8:36PR
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coachcanadan says:
03/12/2011 at 9:31 AM

Ok, my current PR is 8:06, I’m shooting for sub-eight today… Fingers crossed!
And great job, coach! Looks like those double-unders and really kicking ass now!
Reply
- gilliebean says:
  03/12/2011 at 11:31 AM
  
  WTG on your Annie time!! 😀
  Reply
gilliebean says:
03/12/2011 at 11:38 AM

WARM UP: 5 pull ups, 10 push ups, 15 squats for 5 minutes.

Push ups are getting easier. I still hate pull ups.

BACK SQUATS: 5-4-3-2-1 @ 95 lbs

My shoulders still hate racking the bar, but the squat felt good and strong. Thanks for the encouragement and correction Coach Iz!

ANNIE: 50-40-30-20-10 of double-unders and sit-ups. Modified DUs w/ 4 singles for 1 DU.

Time: 12:17

It’s easier to get a good rhythm going with singles when you don’t have to try to do DUs.

Tabata Rope Undulation!? 😛
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- Head Coach says:
  03/12/2011 at 12:41 PM
  
  My pleasure, Gillebean:) Awesome job today!
  Ryan is the man, there is no quit in him!! I like that!!!
  Reply
  - gilliebean says:
    03/12/2011 at 8:39 PM
    
    Yay Ryan! He just puts his head down and muscles through! 😀
    Reply
coachcanadan says:
03/12/2011 at 1:32 PM

SUPER psyched with my PR on Annie today, hitting 6:13. Almost a two minute PR. All my DUs were unbroken except on the first 50. I hit my toe ONCE, unfortunately breaking it into 32 and 18. That was my only fault. Situps were all unbroken too. Sub-six is my next goal.

Back squat 5-4-3-2-1 @ 235#, thanks to Iz for making me go that heavy. And it actually felt easy! Looking forward to PRing on our next heavy back squat day!
Burpees and HSPUs too… Burpees are DEFINITELY feeling easier, but it’s getting hard with all that volume.

Kudos to everyone in class today, you all did an awesome job! I’m so excited to be working out with all of you! I love it.

Coach CanaDan
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- coachcanadan says:
  03/12/2011 at 1:38 PM
  
  And J, send me that box jump photo! I almost forgot that I PR’d my box jump today, at 40.5 inches. That’s the tall box, with two 45# plates and one 25# plate. Sweet.
  
  Oh, and congrats to John K, he finished his foundations sessions with us today, and will be jumping in to classes this week! Welcome!!
  Reply
Jason J says:
03/13/2011 at 3:38 PM

Warm up
3RNFT: 3HSPU / 3 Skin the cats

Back Squat: 5/4/3/2/1 @ 60-85%1RM
@185lbs

Annie- 50/40/30/20/10 DU/Situps RFT
11:03

Tabata Undulating Rope
Reply