WOD 3/18/13
6 Minutes of Pec/Shoulder/Hip/Ankle Mobility
A- WU- 2 Minutes Max Rep Double Unders + 2 RNFT of: 10 Burpees/10 USA K.B. Swing (24/16kg)
B- Bench Press- Close Grip:5 Minutes Working To A Heavy Single/Conventional Width:5 Minutes To A Heavy Single/Wide Grip:5 Minutes To A Heavy Single
C- Death By (Advanced) Hand Stand Push Up (Deficit/Strict/Kipping/Partial ROM/Modified) Up To 10 Minutes (If unable to HSPU take 10 minutes to practice)
D- For Time- 200M Run/3 Bar Muscle Up (Jumping Bar MU)/9 Pistols each leg/6 Bar Muscle Ups/6 Pistols each leg/9 Bar Muscle Up/3 Pistols each leg/200M Run
I need some Crossfit in my life!!! Too cold to bike ride from Bayridge and doing specialized training as prescribed by Tammy and Izz.
Nice work Noel. Soon the good weather will be here and everything will be right again.
I could pick you up tomorrow if your coming in? Shoot me a text when your ready to WOD and if im on my way in I could scoop you. No drop off’s though:p
You could see your breath in the box this morning! Crazy.
Also crazy: this WOD:
D- For Time- 200M Run/3 Bar Muscle Up (Jumping Bar MU)/9 Pistols each leg/6 Bar Muscle Ups/6 Pistols each leg/9 Bar Muscle Up/3 Pistols each leg/200M Run
Did that in 9:06, despite it being my first time doing MU’s and Pistols. Feel good about that. Thanks, Iz!
My pleasure Brian, you all did an amazing job today 🙂
WU- 2 minutes max reps Double Unders=200 (pr:) +2 rnft of: 10 burpee/10 kbs (2 pood) (2:00 ish)
A- Snatch- WU- 5@45/3@96 WS- 1@115/125/135/145/155/165 Clean and Pretty 🙂 (Technically a PR since I have previously caught 165/175 but touched a knee to the platform both times)
B- Front Squat- WU- 3@45/95/135 WS- 3@185/205/225 + 1@240PR/250F (just barely missed it/should have gone 245/next time for sure)
C- D.B. (20″Box) Step Up- 8/8/8 Each leg @45×2# + Walking Lunge- 12/12/12 Each leg @45×2#
D- Pistols- 8/8/8/8/8 Each leg + 12/12/12 GHD Back Extension
Awesome day with a double PR.
Thanks D, I was feeling pretty good today. I think that the success on the snatch was do to the new set up and execution of the first pull. It felt like the bar was flying out of my hip I was going to go for 175 but ran out of time. Got a little bit ahead of myself on the front squat but I know I will get to 245# the next max effort. Also ready to clean 225# finally! (I think:)
6 Minutes of Pec/Shoulder/Hip/Ankle Mobility
A- WU- 2 Minutes Max Rep Double Unders(124) + 2 RNFT of: 10 Burpees/10 USA K.B. Swing (24/16kg)
B- Bench Press- Close Grip:5 Minutes Working To A Heavy Single/Conventional Width:5 Minutes To A Heavy Single/Wide Grip:5 Minutes To A Heavy Single
245lbs. Shoulder wasn’t feeling it.
C- Death By (Advanced) Hand Stand Push Up (Deficit/Strict/Kipping/Partial ROM/Modified) Up To 10 Minutes (If unable to HSPU take 10 minutes to practice) got up to round of 7 strict and then got up to 6 in round 10. So close in finishing that round.
D- For Time- 200M Run/3 Bar Muscle Up (Jumping Bar MU)/9 Pistols each leg/6 Bar Muscle Ups/6 Pistols each leg/9 Bar Muscle Up/3 Pistols each leg/200M Run
6:25 Rx
3 RNFT: 6 Box Jumps (24″)/8 Burpees/10 USA KBS (53#)
Power Jerk: 5@45/3@75/2@105/2@125/135/155 PR
Strict Shoulder Press: 75/85/90/95/97/100 PR
3 Rounds Max Reps 1 min each: Push Press/Hang Power Clean/Front Squat/2 min rest
26-17-14
20-20-13
18-17-14
159 total
A- WU- 2 Minutes Max Rep Double Unders: 140 (96 Unbroken PR) + 2 RNFT of: 10 Burpees/10 USA K.B. Swing (24/16kg)
B- Bench Press- Close Grip:5 Minutes Working To A Heavy Single 175/Conventional Width:5 Minutes To A Heavy Single 185 PR/Wide Grip:5 Minutes To A Heavy Single 175
C- Death By (Advanced) Hand Stand Push Up (Deficit/Strict/Kipping/Partial ROM/Modified) Up To 10 Minutes (If unable to HSPU take 10 minutes to practice): 6 Rds Kipping
D- For Time- 200M Run/3 Bar Muscle Up (Jumping Bar MU)/9 Pistols each leg/6 Bar Muscle Ups/6 Pistols each leg/9 Bar Muscle Up/3 Pistols each leg/200M Run: Ran out of time. Failed attempting some MU’s then got through 200m/3Pullup/9Pistols