WOD 4/10/13
5 Minutes Rack/Hip/Back/Leg Mobility
A- WU- 3 Minutes Light Row + NFT 10 Front Squat (45)/10 GoodMorning (45)/10 Box Jumps (30/24)
B- Power Clean- 15 Minutes To A Heavy Single; 2-3 Minutes Rest Between Efforts
C- Tabata- Double K.B. Clean (24×2/16×2 kg)
D- Front Squat- 10 Minutes To A Heavy Double
*E- 3 Minutes Row @80-90% RPE
*=If Time Permits
I spy a tacoma!
6am Strength WOD:
A: WU: 400m MB Run + 30 MB Squat Cleans + 30 Hip Extensions
B: Axle Power Clean: 10 mins to heavy single: 75/105/125/135F
C: Axle Zercher Front Squats: 10 mins to heavy triple: 105/125/135/145
D: Tabata: Atlas Stone 2 shoulder: 15 @ 95 lbs
A- WU- 3 Minutes Light Row + NFT 10 Front Squat (45)/10 GoodMorning (45)/10 Box Jumps (30/24)
B- Power Clean- 15 Minutes To A Heavy Single: 95/115/125/135F/135 PR
C- Tabata- Double K.B. Clean 2x16kg – 37 reps
D- Front Squat- 10 Minutes To A Heavy Double 95/115/125/135/145
*E- 3 Minutes Row @80-90% RPE
Nice to have you back!!
6am Strength WOD:
A: WU: 400m MB Run + 30 MB Squat Cleans + 30 Hip Extensions about 7 minutes
B: Axle Power Clean: 10 mins to heavy single: 75-125-165-175-185-195- 205F
C: Axle Zercher Front Squats: 10 mins to heavy triple: 115/135/155/175/195/205
D: Tabata: Atlas Stone 2 shoulder: 5/5/5/5/4/5/4/5 @ 95 lbs-38 reps
Fun wod this am. the axel stuff really tests your grip.
A- WU- 3 Minutes Light Row + NFT 10 Front Squat (45)/10 GoodMorning (45)/10 Box Jumps (24)
B- Power Clean- 15 Minutes To A Heavy Single: 45/95/115/135/145/150/155 PR’d by 25lbs
C- Tabata- Double K.B. Clean 2x16kg – 39 reps
D- Front Squat- 10 Minutes To A Heavy Double 45/95/115/125/135/145/155/165
*E- 3 Minutes Row @80-90% RPE – Didn’t make it to this
The nice weather has a positive effect on class, even at 7a.
Excellent job on the 25# pr.
Big numbers – I like it!!
A- wu:Tabata- Double Unders= 220
B-Bench Press- wu- 10@45/5@9 ws- 7/7/7/7@150#(60%)
C-Pendlay Row- 8/8/8/8@150#
D-Tate Press- 12/12/12 @ 25#x2 db
E-100 Banded Elbow Extension (medium light blue)
F- Tabata- Diamond Push Ups
Don’t forget to send in your paleo challenge logs everyone!
Thanks for the reminder Vicky 🙂