WOD 3/4/14

1. 

   Tammyli Gonzalez says:

   03/03/2014 at 9:09 PM

   So I’m gonna post this again cause it’s sooooooo cute

   http://instagram.com/p/lGm9V3LsXR/

   Reply
2. 

   dariel31 says:

   03/04/2014 at 5:19 PM

   Banded bench 9*3@147(50% floor press) plus purple mini 30 second rest between sets
   Bench mid grip 1*5 reps @240
   DB bench press 3*12@75
   Tate press 3*12@25/35/45
   Pull ups strict wide thumbless 3*max reps 12/12/10
   Incline bench DB row 3*12@45/55/55
   Incline Reverse fly 3*20@5 each arm
   Band push down 100 reps @ red mini

   The knee is feeling better but not 100%. Felt good to get some upper body work. I can’t wait to get back to it.

   Reply
   • 

     Cory says:

     03/04/2014 at 7:11 PM

     Looking forward to getting you back 100% with no knee pain!!

     Reply
     • 

       dariel31 says:

       03/04/2014 at 8:06 PM

       Thanks brother

       Reply
3. 

   Cory says:

   03/04/2014 at 7:10 PM

   A: 3 Min AMRAP of: 3 Plate Burpee/5 each OH Lunge (45) +3/4 Tabata Row
   5rds and 650m

   B: HPCL + 2 Jerk – 40k/60k/70k/75k/80k/85k/90×1(f2)/93k(205#x2)

   C: 9 Min AMRAP of: 5 D.B. Thruster (45×2)/9 Box Jump (24″) – 7rds + 2 DBT

   Reply
4. 

   Tina D says:

   03/04/2014 at 7:14 PM

   Open Bar
   Bear Complex
   5 rounds, 7 reps
   power clean
   front squat
   push press
   back squat
   push press
   75/85/95/105/100
   15:33

   Back squat
   10×3 (160#)

   Front squat
   FT 30 reps (95#) 2:33

   3 Minute AMRAP of: 3 Burpee onto plate/5 each OH Lunge (45/25) 5 rounds +2 burpees + Half Tabata- Row (540M)

   Hang Power Clean + 2 Jerk- 15 Minutes Max Effort- 135# 140# (F on Jerk)

   9 Minute AMRAP of: 5 D.B. Thruster (25×2)/9 Box Jump (20″)- 11 rounds+ 5+1 Rx

   Reply
   • 

     Smanik says:

     03/05/2014 at 10:49 AM

     By the way, this is some amazing work you’re putting in. Inspirational dedication Tina.

     Reply
     • 

       tinad says:

       03/06/2014 at 5:48 AM

       A little late on this, but thanks Dave!

       Reply
5. 

   Caroline says:

   03/05/2014 at 8:55 AM

   3 Minute AMRAP of: 3 Burpee onto plate/5 each OH Lunge (45/25) 4 rounds +3 burpees + Half Tabata- Row (Unsure how many meters – the screen froze)

   Hang Power Clean + 2 Jerk- 15 Minutes Max Effort- 130# – Ran out of time, I think I could go a little bit heavier

   9 Minute AMRAP of: 5 D.B. Thruster (25×2)/9 Box Jump (20″)- 8 rounds Rx

   Reply
6. 

   Smanik says:

   03/05/2014 at 9:27 AM

   A) 3Min AMRAP – 3 Burpee onto plate/5 each OH Lunge @ 45 – 4rds+5+4
   Half Tabata Row – 94-102M/round
   B) 1 Hang Power Clean + 2 Jerk – 45/95/135/155/175/185/195(f)
   C) 9Min AMRAP – 5 D.B. Thruster @ 45/9 Box Jump @ 24″ – 9rds+5

   Reply

Leave a Reply