WOD 3/6/13 C
8 Minutes of Low Back/Hip/Rack Mobility
A- WU- 400M Run @ 50-70% RPE + NFT- 20 Each PVC: Good Morning/Front Squat + 10 Standing Broad Jump/10 Tuck Jump
B- Hang Power Clean- 10 Minutes to A Heavy Triple
C- Sumo DeadLift- 10/10/10 @ 50% of 1RM; 30 Seconds rest between sets (focus on fast lock out)
D- 21/15/9 RFT of: *D.B. Man Makers (45/25×2)/Row Calories (20 Minute Cap) + For Time- 100 Banded Good Mornings (challenging but manageable)
* Man Maker=1 Squat Clean Thruster/Push Up/Renegade Row L/Renegade Row R=1 Rep
8 Minutes of Low Back/Hip/Rack Mobility
A- WU- 400M Run @ 50-70% RPE + NFT- 20 Each PVC: Good Morning/Front Squat + 10 Standing Broad Jump/10 Tuck Jump
B- Hang Power Clean- 10 Minutes to A Heavy Triple
95/135/185/225/235f
C- Sumo DeadLift- 10/10/10 @ 50% of 1RM; 30 Seconds rest between sets (focus on fast lock out)
195 across
D- 21/15/9 RFT of: *D.B. Man Makers (45/25×2)/Row Calories (20 Minute Cap)
17:58
Not For Time- 100 Banded Good Mornings (challenging but manageable)
Green band
* Man Maker=1 Squat Clean Thruster/Push Up/Renegade Row L/Renegade Row R=1 Rep
Yo! Good Luck with the Opens! I’m hoping to bring home the Sportsmanship Award or the Everybody Gets an Award Award. Cory already won the Handsome Award with the picture above. Steve gets the Best Hair Award. Coach Iz the Wiz gets the My Hero Award.
Stay working hard y’all…
Eddie! Stevie and I were just talking about you last night! Good to hear from you. We miss you and the screams around here. Hope all is well.
6am Strength WOD:
A: WU: 200M Farmers Carry @ 40 kgs: 1:27, then some broad jumps, jump lunges, good mornings, and front squats
B: Sumo DeadLift heavy single: 135/185/235/285/315(PR)
C: Good Mornings, heavy double 75/95/115 (ran out of time)
D: 21/15/9 RFT of: *D.B. Man Makers (45/25×2)/Row Calories (20 Minute Cap): 18:23, DB @ 25 lbs each. This was brutal.
Nice work CT. Seeing some real growth in the strength numbers.
Hey guys, I am working on putting a Paleo challenge together which will run from 4/8 (the end of the open)-5/12. Rules and point system to be released soon. $20 buy-in which goes towards the cash grand prize at the end for one female and one male 718 winner. Email me to sign up (annwindish@gmail.com) if you haven’t already or a sign up sheet is now available at the gym.
A. Completed
B. 65/75/85/95/110/120×2
C. 120/120/120
D.15:04 Rx’d
A: WU: 200M Farmers Carry @ 40 kgs: 1:50, then some broad jumps, jump lunges, good mornings, and front squats
B: Sumo DeadLift heavy single: 135/185/235/285/295F
C: Good Mornings, heavy double 75/95/135 (ran out of time)
D: 21/15/9 RFT of: *D.B. Man Makers (45/25×2)/Row Calories (20 Minute Cap): 18:23, DB @ 45 lbs each. This was brutal. I wanted to quit about 15 manmakers into this.
My shoulders are shot.
CT littl e man carryingsome big weight on the sumo DL. I couldn’t move 295 and you were making things look easy over there.
KB Class…was happy I could make this today!
200M Racked Farmers Walk carry (12kgx2) followed by 20 KBS (12kg), 20 front squats (8kb), 10 broad jumps
8 min AMRAP (5 burpee penalty everytime dropped_
KB Cleans (8kgx2)
My left forearm was on fire so I dropped the KB’s twice- 10 burps
Sumo deadlift with bands- 50% off deadlift 1RM (87#)
10×3
these were tough- gonna have some bruises from these
21-15-9 KB squat clean thrusters (8kgx2)/row
went light b.c I knew this was gonna be brutal. I could barely breath
8:26
Warm up: 200m farmers carry (2x24kg) 1:47
Sumo DL 1RM – 135/225/295/315/335
Good Mornings 2RM – 95/115/135/155/175/195
21/15/9 Couplet – 45# DB – 20:00 min DNF (21/15 only)
This one killed me. Just never got my legs going. Thank god for a rest day.