WOD 3/25/13
5 Minutes Shoulder/Pec mobility
A- WU- Run 200M @ 50%/ Run 200M @ 90% + Half Tabata of: Kipping HSPU
B- Bench Press- 8 Minutes To A Heavy Double + 2/2/2/2/2/2/2/2 @ 80% of Above
C- 21/15/9 RFT of: Push Up/Push Press (115/75)/Pendlay Row (115/75)/Chin Up
Can’t wait to be back today for the first time in a week!!
Can we try some of these moves, Iz?
http://cheezburger.com/48678145
Welcome back SaraDeeee I am sorry I missed you this morning.
A- WU- Run 200M @ 50%/ Run 200M @ 90% + Half Tabata of: Kipping HSPU- not sure on time about 2 seconds behind Boston rugby girl, sorry I forgot your name
9-6-2-1 on the HSPU pace yourself next time.
B- Bench Press- 8 Minutes To A Heavy Double + 2/2/2/2/2/2/2/2 @ 80% of Above- “Light”
135-155-185-205-215F- 8X2 at 165#
C- 21/15/9 RFT of: Push Up/Push Press (115/75)/Pendlay Row (115/75)/Chin Up – took 14:59 as Rxed. I don’t like chin ups they hurt my frail wrists.
have a good week 718 ers.
3 MINUTE AMRAP BW (180lbs) HIGH BAR SQUAT
31 reps
2-3 minute rest then,
4 Minutes for heavy triple
185
2-3 minute rest then,
7 MINUTE AMRAP
ACCENTING LADDER OF 1 DEADLIFT @ 315lbs/3 BURPEES, 2 DL/6 BURPEE…
5 rounds plus 2 DL
All our dead lifting yesterday got ya wanting to dead lift, huh?
It was goat time.
Hi Tammy- yes, I was sad to not see you- Ill be there Wed, Fri, Sun. I have done a lot of vacation Wod’s and created some of my own while I was gone. See you on Wednesday!
Thanks a lot Sara!:p
250m row + 1/2 Tabata Box Jump 9/8/8/8
1RM Behind Head Split Jerk – 45/95/135/165/185/195/210(PR)
Push Press 3 x 135/135/135
21/15/9 Push Press 115 / Pendlay Row 115 – 9:55
100 Band Pull Apart / 100 Band Push Down
WU- 3 min of DU’s=210:( + 4 rounds of:12 WallBall AFAP;30 seconds rest
A- Seated Box Jump 12″- 6 jumps to 30″ box/5-33″/4-36″/3-39″/2&1-40″ box
B-Squat Clean- WU- 5@45/95/3@135 WS-1@155/165/175/185/195/295/215/225pr (5#pr:)
C- Sumo DeadLift- 2/2/2/2/2/2/2/2/2/2 @225 (fast lockout)
D- Good Morning-12/12/12@135# + Reverse Hyper- 20/20/20@80#
A- WU- Run 200M @ 50%/ Run 200M @ 90% + Half Tabata of: Kipping HSPU: 15 Total
B- Bench Press- 8 Minutes To A Heavy Double: 95/135/155/175/185 + 2/2/2/2/2/2/2/2 @ 155
C- 15/12/9 RFT of: Push Up/Push Press (115/75)/Pendlay Row (115/75)/Chin Up: 12:45 Rx