WOD 3/8/13
5 Minutes of Hip/Back/Shoulder Mobility
A- WU- 2 RNFT of: 10 GHD Hip Extension/20 SuperMan/15 each Weighted Lunge(45/25×2/arms by your side)/10 Wide Push Up/10 Strict Chin Up (close grip) -5 Minute Cap
B- WU- 1 Minute Light Paddle 50%RPE + For Time: 2 K Row
C- High Bar (Olympic) Pause Squat- WU- 5 Minutes to 80% + 2/2/2/2/2/2 @ 80% 1Rm (3 count in the hole); 60 Seconds Rest Between Sets
D- 2 Rounds of: 2 Minute AMRAP of: 15 Unbroken WallBall (20/14)/8 Ring Row (palms facing feet throughout entire range of motion); 90 Seconds Rest Between Rounds
A: WU: 2 RNFT of: 10 GHD Hip Extension/20 SuperMan/15 each Weighted Lunge(45/25×2/arms by your side)/10 Wide Push Up/10 Strict Chin Up (close grip)
B: WU: 1 Minute Light Paddle 50% RPE + For Time: 2K Row: 7:57 (PR)
C: High Bar (Olympic) Pause Squat: WU: 5 Minutes to 80% + 2/2/2/2/2/2 @ 80% 1RM (3 count in the hole); 60 Seconds Rest Between Sets: 95/135/185; 2/2/2/2/2/2 @ 145 lbs
D: 2 Rounds of: 2 Minute AMRAP of: 15 Unbroken WallBall (20/14)/8 Ring Row (palms facing feet throughout entire range of motion); 90 Seconds Rest Between Rounds: 1 Rd + 11 wall ball; 1 Rd + 13 wall ball
A- Warm up.
B2k row 7:38
C- High bar squat with a 3 second pause at the bottom- 135/175/195/205/215- then 6rounds of 2 at 195
D. 2 – 2minute RFT of 15wall balls and 8 ring rows – 2 full rounds + 1 wall ball and 2 rounds plus 5 Wall balls in the second round.
2k row – 7:22.4
High bar (Olympic) pause squat 2/95 2/105 2/105 2/115 2/115 2/125
Really tried to focus on control and depth, I’m reevaluating my squats all together. Trying for perfect form.
2 min AMRAP: 15 unbroken wall balls @20 / 8 ring rows w/ 90 sec rest btw rounds – 2 full rounds each time.
Hey guys – have an extra $10 lying around?
Please donate $10 to my son Moises School. Thanks in advance
http://www.ps10.org/pta/10-for-10?utm_source=Newsflash&utm_campaign=16a59521fa-October_1_2012&utm_medium=email
Warm Up – 2RNFT – 10 GHD Hip Extension/20 SuperMan/15 each Weighted Lunge 15lbs/10 Wide Push Up/10 Strict Chin Up (close grip)
2k Row – 10:03.4 pretty good for me.
Box Squat – 2/2/2/2/2 @ 75/95/115/125/135
2 Rounds of 2min AMrap – Round 1 – 2+15+6 Round 2 – 2+15+7
100 Each 45lb Good Mornings/ Teeters
A- Warm up.
B- 2k row 7:57.4
C- High bar squat with a 3 second pause at the bottom 6 rounds of 2 at 1@185/ 5@135
D. 4 minute AMrap of 15wall balls and 8 ring rows – 3 Rounds