WOD 4/14/13
10 Minutes of Hip/Hamstring/Calve/Back/Shoulder Mobility
A- WU- Burgener Warm Up/Skill Transfer Exercise
B- Hang Power Snatch- 3 Minutes Wu to 75%+ 3 EMOM for 5 Minutes
C- Front Squat- 6 EMOM for 5 Minutes @ 60%
D- For Time- 800M Run/400M Backwards
*E- For Time: 100 Walking Lunges (50 each)
*=If Time Permits
I’m so happy today guys!!
Both my parents came into the Box this morning while we were dismissing our class and they got to see everything that we got going on. We had a full house, like 20 athletes said Hi Dad – Hi Mom!! Made them blush.
My parents are so proud of me and Izz and that made my day. Thanks guys – I owe it all to you guys and your loving support.
Robert G also had so many nice things to say this morning. You almost made me cry buddy. – Happy Birthday Rob xoxoxo
I love you guys!!
Hey friends – I’ve got a paleo recipe recommendation. http://food52.com/recipes/175-fasoolya-khadra
I have made it a bunch of times and I have a few notes – 1. it needs to simmer at least two hours 2. you can skip the step with the food processor. I just chop everything up and throw it in. 3. I like to put a little more water, tomato, and spices than is called for, and add a head of cauliflower too, after an hourish.
In general I love this recipe site and I have started a page to collect the recipes that are paleo or easily adjusted to be: http://food52.com/collections/177090-paleo
good luck xo!
Today’s comp class was awesome and reminded me of when we first all started doing these classes and just dialed in and did the work- and the work was tough, but you almost felt better in the end for having accomplished it. Thanks Iz- for putting the time in today to create a program that made me want to stop but somehow still finished. Let’s keep up the work guys!
Agreed. Those pause squats were hard and the KB swing at the end. Great job Tina, Vicky, and Ryan. Team 718. Always better than yesterday.
Also to let you all know (since Iz said it was okay)…NO shirts and BOOTY shorts all summer long are NOW allowed at 718!
Glad you had a great day Tammy! You guys definitely put together an awesome box 🙂
B- Hang Power Snatch- 3 EMOM for 5 Minutes @ 100lbs
C- Front Squat- 6 EMOM for 5 Minutes @ 130lbs
D- For Time- 800M Run/400M Backwards: 6:32
*E- For Time: 100 Walking Lunges (50 each): 2:43
Cash out: Strict pull ups 5/5/8/5/5 – Nice work Bailey!