WOD 3/26/13
6 Minutes of Hip/Leg/Back Mobility
A- WU- Row 3 Minutes @ 70% RPE + 50 Air Squats AFAP
B- Tabata of: Box Jump Over (24/20″)
C- High Bar (Olympic) Squat- 6 Minutes WU To 70% + 3/3/3/3/3/3/3 @ 70%; 45 Seconds Rest Between Sets
D- 2 RFT of: 400M Farmers Walk (20/12kgx2)/30 K.B. Front Squats (20/12x2kg)/30 Wall Balls (20/12)
6am, felt good to be back.
A: WU: Row 3 Minutes @ 70% RPE + 50 Air Squats AFAP: 50 Air Squats @ :56
B: Tabata of: Box Jump Over (24/20″): 61 Rx
C: High Bar (Olympic) Squat: 6 Minutes WU To 70% + 3/3/3/3/3/3/3 @ 70%; 45 Seconds Rest Between Sets: @ 165 lbs
D: 2 RFT of: 400M Farmers Walk (20/12kgx2)/30 K.B. Front Squats (20/12x2kg)/30 Wall Balls (20/12): 21:17 (Front Squats @ 2x16kg, everything else Rx).
Welcome back CT, Jose, Mike Cyrus and Big Sean. Great to see all of you guys today!!
The never ending comp class
3 min row@70%- 693m
50 Burpees AFAP- 3:15
1/2 tabata box jump overs (20″)- 31
1/2 tabata skating slide- 68
Zercher Squat- build up to 1RM (12 minutes)
75@2/95@1/105@1/115@1/125 (did not get below hip crease)
50Ft Farmers Carry (12 minutes)
150#/190#/210#/220#
50 ft Keg relay (this was fun and exhausting) 3 rounds
30#/50#/70#/90#/135#
1st round 1:38/2nd round 1:28/3rd round 1:25
5×3 pullovers (I used baby bar)
3 rounds back lever (I barely did these unassisted)
Stretch and go to work!
Sorry I missed this today. So jealous
Great job today Muscles!
My legs are completely shot!
Warm Up – 3min Row & 50 Air Squat (0:52)
Tabata Box Jump Over – 70
HBBS @ 225 – 3/3/3/3/3/3/3
2rds 400m Farmer Carry 20kgx2 / 30 Front Squat 20kgx2 / 30 Wall Ball 20# – 18:40
(2min delay due to gas delivery truck blocking me in at the turn, sucked…nice rest tho)
So -minus the truck delay your actual time was 16:40rx’d!! Nice job Cory 🙂
A- WU- 500m row=1:42.0 + 2/2/2/2/2 Strict HSPU every 30 seconds
B- Push Press- WU- 5@45/2@95 + 2 EMOM for 6 minutes @#150 (85% of 1 rm #175)/2 EMOM for 6 min Kipping non-false grip muscle ups (rings set 6 inches above standing reach) +1 extra rep
C- wide grip (pinky finger @knurling)Bench Press- 2/2/2/2/2/2/2/2/2/2/2/2 @ 150#; 30 seconds rest between sets
D- Pendlay Row- 12/12/12@150#;60-90 seconds rest between rounds
E-NFT-100 Band PullApart (Medium-light green) + 100 (Medium-light blue) Banded Elbow Extension