WOD 3/13/13 c
6 Minutes Hip/Back Mobility
A- WU- 400M Run @ 50% RPE + 2 Rounds NFT of: 3 Kneeling Jumps/3 Broad Jumps/3 Tuck Jumps/ 10 GHD Back Extensions
B- Power Clean- 5 Minutes to WU to 70% + 2/2/2/2/2/2/2/2/2/2 @ 70% (these should be touch and go reps/do not drop the bar!) ;30-45 seconds rest between sets
C- 4 Rounds of: 20 USA K.B. Swing (2/1.5 Pood) AFAP; 1 Minute Rest/12 Box Jumps (24/20″); 30 Seconds Rest
D- Good Morning- 10 Minutes To A Challenging Triple (maintain lumbar stability)
6am Strength WOD:
A: WU: 400M SB Run: 1:36 @ ~60lbs
B: Power Clean: 10 Minutes to heavy single: 45 x 5 / 95 x 3 / 115 x 3 / 135 x 2 / 145 x 1
C: 4 Rounds of: 20 USSR KB Swing (2/1.5 Pood) AFAP; 30 Sec Rest / 8 Stone 2 Shoulder; 1 min rest. The clock stopped before I finished. KBS Rx, S2Sh @ 95 lbs.
D: Good Morning: 10 Minutes To A Challenging Triple: 75/95
400m sandbag run/ 45# bag 1:56
power clean 10 ,miutes to a heavy double workede to 185# failed at 195
4 rft 20 USSR KB swings @ 32kg/8 stone to shoulder 95# -1:30 rest between rounds. 11 minutes
good mornings at 135
worked on some ring dips and freestanding handstands ( at least attemped it)
6 Minutes Hip/Back Mobility
A- WU- 400M Run @ 50% RPE + 2 Rounds NFT of: 3 Kneeling Jumps/3 Broad Jumps/3 Tuck Jumps/ 10 GHD Back Extensions
B- Power Clean- 5 Minutes to WU to 70% + 2/2/2/2/2/2/2/2/2/2 @ 180 (these should be touch and go reps/do not drop the bar!) ;30-45 seconds rest between sets
C- 4 Rounds of: 20 USA K.B. Swing (2/1.5 Pood) AFAP; 1 Minute Rest/12 Box Jumps (24/20″); 30 Seconds Rest
9:21 Rx
D- Good Morning- 10 Minutes To A Challenging Triple (maintain lumbar stability)
95/125/155/175
It’s a lazy rest day for me today.
Nice WOD today my friends
A double WOD happened today, but it was not intentional
KB class-
WU- 200 M Waiters walk- (18#x2) I dropped it right before finish, which resulted in 3 burped penalty. My arms were shaking!
Tabata- KB cleans (26#x2)- 37
4 rounds- 20 Gorilla snatch total (18#x2) 1 min rest, 12 box jump overs (20″) 1 min rest- I think my time was around 11 something
Barbell Good Mornings- heavy 1 RM. I was more doing triples b/c hammies were a little tight, so working at a lower weight. 85# felt good
Then went directly into this:
A- WU- 400M Run @ 50% RPE + 2 Rounds NFT of: 3 Kneeling Jumps/3 Broad Jumps/3 Tuck Jumps/ 10 GHD Back Extensions
B- Power Clean- 5 Minutes to WU to 70% + 2/2/2/2/2/2/2/2/2/2 @ 70% 30 seconds rest between sets . Worked at 85# for first set and 90# for rest
C- 4 Rounds of: 20 USA K.B. Swing (44#) AFAP; 1 Minute Rest/12 Box Jumps (24/20″); 30 Seconds Rest- 10:19
Mobility class
Strength class
400 m sandbag run 1:59
Power clean 12 mins to heavy double – got doubles up to 185, matching single rep pr, then got a single at 205 pr
Good mornings work to a heavy single – 185 max
4 rounds 20 kb swings 26 kg / 8 zercher stone squats 1 min rest btw rounds not sure about time
A- WU- 400M Run @ 50% RPE + 2 Rounds NFT of: 3 Kneeling Jumps/3 Broad Jumps/3 Tuck Jumps/ 10 GHD Back Extensions
B- Power Clean- 5 Minutes to WU to 70% + 2/2/2/2/2/2/2/2/2/2 @ 135 (45 seconds b/w sets)
C- 4 Rounds of: 20 USA K.B. Swing (2/1.5 Pood) AFAP; 1 Minute Rest/12 Box Jumps (24/20″); 30 Seconds Rest – 9:36 Rx
D- Good Morning- 100 Reps Resisted with Green Band