WOD 3/28/13
8 Minutes of Back/Hip/Calve Mobility
A- WU- 3 Minutes Max Effort Double Unders + 10 Conventional/Romanian/Sumo DeadLift HighPull (45/15lbs)
B- Sumo DeadLift- 10 Minutes To Heavy Triple + 3/3/3/3/3 @ 80%
C- 21/15/9 RFT of: K.B. High Pull (2/1.5 Pood)/K2E/Calorie Row
*D- For Time- 100 Banded Good Mornings
*=If Time Permits
6am with Coach D:
A: WU: 3 Minutes Max Effort Double Unders + 10 Conventional/Romanian/Sumo DeadLift HighPull (45/15lbs): 139 DU’s (weak)
B: Sumo DeadLift: 10 Minutes To Heavy Triple + 3/3/3/3/3 @ 80% Got up to 235 lbs, then worksets at 185 lbs.
C: 21/15/9 RFT of: K.B. High Pull (2/1.5 Pood)/K2E/Calorie Row: 10:35, but substituted GHD situps for K2E due to bum shoulder
Sumo deadlift @ 80% 3/3/3/3/3 worked with 315
21/15/9 RFT of: K.B. High Pull (2/1.5 Pood)/K2E/Calorie Row: 5:40 rx
Happy Birthday Coach Iz, thank God you were born… You bring so much joy, peace, and well being to people everyday. We are blessed to have you in this world!!!! Woo hoo for you 🙂
Feliz Cumpleano mi Amor
Te Quiero mucho
Don’t forget see you all tonight at Brooklyn Bowl for Izzys Birthday bash!!!
9pm be there or b Square
Oooh you fancy huh 🙂
Happy birth day coach.
Seventy seven was a good year indeed. Happy bday coach!
A- WU- 3 Minutes Max Effort Double Unders: 200 DU’s + 10 Conventional/Romanian/Sumo DeadLift HighPull (45/15lbs)
B- Sumo DeadLift- Heavy Triple: 95/185/225/285/315F + 3/3/3/3/3 @ 245
C- 21/15/9 RFT of: K.B. High Pull (2/1.5 Pood)/K2E/Calorie Row: 7:34 Rx
D- 100 Banded Good Mornings
Thank you Nikki, Tammy, Dariel and OGT! Had a blast last night 😀