WOD 3/15/13
6 Minutes of Shoulder Mobility
A- WU- Half Tabata of: Double Unders + NFT- 5 Wide HSPU/5 Kipping HSPU
B- Power or Split Jerk- 8-10 Minutes To A Heavy Triple
C- Press- 10 Minutes To A Heavy Single
D- 3 Rounds of: 500M Row @ 80-90% RPE (keep split times to + or – 3 Seconds/5 Burpee Penalty for every second beyond 3); 2Minutes Rest Between Rounds
*Penatly Burpees- If any.
How adorable!
Warm Up- 1/2 Tabata DU’s – 35/17/15/14 +10 Wide Stict 2 ABMat HSPU + 5 Kip HSPU Rxed
Power Jerk – 3/3/3/3/3 – 65/75/85/95/105×2+1
13.2 – 5Rounds+5+10+2 RX’ed 🙂
Strict Press – 2/2/2/2/2 @ 65lbs
so proud of you and thanks for judging me 🙂 xoxo
WU- Row-1.5 minutes=315, + half tab of du’s=23/14/35/24 + 5 strict wide hspu/5 kipping hspu (without touching the wall)
Power Jerk- WU-5@45/3@95/135 WS- 3@155/175
13.2=7+5+10+2 (satisfied but not happy was hoping for 8 full rounds/box jumps suck balls)
Press- 3/3/3@108/3@110/3@112
D.B. Renegade Row- 8/8/8 @45#x2 + K.B. High Pull- 12/12/12 @ pood and a half (24kg) + Kipping Chest To Bar Pull Ups 5×10
Crazy proud of: My Wife/Business Partner Tammyli and My Intern/Front Desk SuperStar Marina and my Competition Team athlete/Intern Muscles aka Tina! You guys inspired me today and I cant wait to see what happens tomorrow 🙂
Thanks Iz.
I will say it again, your programming is amazing. I am so much better than last year. I was only shy a couple of reps of my goal!!
Thanks Iz!! I wish I would’ve pushed a little bit harder, but I kept good form and I feel good today, so I must have done something right! I did not kill myself and suffer consequences that might have altered future performances. It just means that there is always room to get stronger and faster!