WOD 3/19/13
6 Minutes of Hip/Back/Calve Mobility
A- WU- 1 Minute Light Jump Rope + 1 Minute Max Reps Double Unders + 2 rounds of: 1 Minute Max Reps Box Jumps (24/20″); 90 Seconds Rest
B- High Bar (Olympic) Squat- 12 Minutes To Build To A Heavy Triple + 2/2/2/2/2/2/2/2 @80% Of Above; 1 Minute Rest Between Sets
C- For Time- 20 K2E/400M Farmers Walk (20/12x2kg)/30 K.B. Front Squats (20/12×2)/200M Farmers Walk/30 K2E/20 K.B. Front Squats
This might be the cutest picture ever!
A- WU- 1 Minute Light Jump Rope + 1 Minute Max Reps Double Unders + 2 rounds of: 1 Minute Max Reps Box Jumps (24/20″); 90 Seconds Rest- 25 doubles pretty lame, 18 box jumps and then 20 during the second round
B- High Bar (Olympic) Squat- 12 Minutes To Build To A Heavy Triple + 2/2/2/2/2/2/2/2 @80% Of Above; 1 Minute Rest Between Sets- wu 45#/ 135/155/185/205/225- then worked at 185
C- For Time- 20 K2E/400M Farmers Walk (20/12x2kg)/30 K.B. Front Squats (20/12×2)/200M Farmers Walk/30 K2E/20 K.B. Front Squats 17:07
I can hardly hold my pen right now
1min DU’s – 65
2rds 1min Box Jump – 22/25
HBBS x 3 – 45/135/225/255/275/305×1…failed on #2
HBBS 8min EMOM x 2 @ 225#
20 K2E/400M F.W (20kg)/30 K.B.F.S(20kg)/200M FW/30 K2E/20 K.B.F.S – 13:50
I think I will be having one of those days tomorrow where stairs are the enemy!
Warm Up.
Hip/Back/Ankle Mobility
A.
1 min DU’s – 35 – need to find the right length rope
1 min box jump x 2 – 30/26 – on a 20in box
B.
HBBS 45×5 95×3 135×3 165×3 185x3x2 – knees out
HBBS 8min EMOTM 2@80% – 135 – light, do 155 next time at least
C.
20 K2E / 400M Farm Walk @ 16k / 30 FSQ / 200M Farm Walk / 30 K2E / 20 FSQ – 13:40
Cool Down.
800M Sprint to catch my grocery delivery – sorry for ghosting!
Welcome to the blog Dave. It was a pleasure meeting you today. I hope you enjoyed your experience and I look forward to helping you achieve your goals.
A- WU- 1 Minute Light Jump Rope + 1 Minute Max Reps Double Unders: 80 + 2 rounds of: 1 Minute Max Reps Box Jumps (24/20″); 35/34
B- High Bar (Olympic) Squat- 3 @ 95/135/185/215/235/255F
2/2/2/2/2/2/2/2 @ 175
C- For Time- 20 K2E/400M Farmers Walk (20/12x2kg)/30 K.B. Front Squats (20/12×2)/200M Farmers Walk/30 K2E/20 K.B. Front Squats: 13:49 Rx
Yea tomorrow became a rest day lol. Fun WOD as always Coach. Nice work Dave
Warm. 3 min of light jump rope.
Dot Drill
10 min mAx height box jumps 24/30Fx3 – seated box jumps 18″ to 24″
10 min Squat Jumps max distance – like 6-7″
High bar Back Squat – 2/2/2/2/2/2/2/2 @125
Tabata band resisted sprints to 8 feet
I think I am missing something – but it was a good one.
I forgot to mention – 40 foot yoke carry – 160/220/260/300
Half tabata row=82/96/95/96m + half tabata rope undulation
Split Jerk- Wu- 3press/push press/power jerk/3split@95 WS-1@145/165/185/200f/195/207f