WOD 4/16/13
5 Minutes Lat/Shoulder/Back Mobility
A- WU- 3 Minutes Triple Under Practice + 5 DeadHang To Inverted Hold (slow and controlled/Hollow Body Throughout)/15 Good Morning (45lbs)/5 Strict Toes To Bar or Toes Through Rings/15 DeadLift (45lbs)/5 Strict Knees To Elbows (make sure knee caps touch elbows)/5 Hang Power Clean (45 lbs)
B- Weighted Pull Up- 10 Minutes To A 3 Rep Max
C- Pendlay Row- 8 Minutes To A 1 Rep Max + 12/12/12 @ 60% Of 1 RM;1 Minute Rest Between Sets
D- For Time 15/12/9 RFT of: Pull Up/Ring Row/Row Calories
Warm Up: 1 min Row/ 500m Row = 2:09.9 + 5 each Strick T2B/ K2E/Skin the cats/ German Hang (all very sucky)
3 rep Max effort weighted strict pull ups – 3/3/2/2/1/1 no weight could even finish sets of 3 🙁
4 RNFT of 12 – 2.0 dumbell row/ 8 Weighted Lunges each/ 3 Squats Jumps
15/12/9 Ring Rows(very modified)/ Row for Calories – 10:26 ** must complete 1 rope climbe every minute on the minute no matter where you are – ( sucked at this too/ wasnt getting to the top on my last 4 attempts) Pretty muched Dogged it 🙁
100 Red Band Pull AParts + 4 rounds of 12 GHD Sit Ups
I tried to give as much as I could today, but it just wasn’t up to snuff. I think the last couple of days have been pretty rough and I kinda felt it today.
Warm Up: 1 min Row/ 500m Row = 1:58:7 + 5 each Strick T2B/ K2E/Skin the cats/ German Hang
3 rep Max effort weighted strict pull ups – 3@13#/3@13/3@13/3@13
2 Min AMRAP Pull ups- 22
4 RNFT of 12 – 2.0 dumbbell row (25#x2)/ 8 (each) Weighted Lunges each (25#x2)/ 3 kneeling Jumps
15/12/9 Ring Rows(very modified)/ Row for Calories – 10:44 ** must complete 1 rope climb every minute on the minute no matter where you are – my arms were smoked on this
A: WU: 3 Minutes Triple Under Practice + 5 DeadHang To Inverted Hold (slow and controlled/Hollow Body Throughout)/15 Good Morning (45lbs)/5 Strict Toes To Bar or Toes Through Rings/15 DeadLift (45lbs)/5 Strict Knees To Elbows (make sure knee caps touch elbows)/5 Hang Power Clean (45 lbs)
B: Weighted Pull Up: 10 Minutes To A 3 Rep Max: pull-ups are weak due to shoulder, but still able to get 3x @ 15lb dumbell.
C: Pendlay Row: 8 Minutes To A 1 Rep Max + 12/12/12 @ 60% Of 1 RM; 1 Minute Rest Between Sets: 75/95/115, 12 x 3 @ 65 lbs
D: For Time 15/12/9 RFT of: Pull Up/Ring Row/Row Calories: 10:01. Went slow and steady on pullups.
A- WU- 3 Minutes Triple Under Practice + 5 DeadHang To Inverted Hold (slow and controlled/Hollow Body Throughout)/15 Good Morning (45lbs)/5 Strict Toes To Bar or Toes Through Rings/15 DeadLift (45lbs)/5 Strict Knees To Elbows (make sure knee caps touch elbows)/5 Hang Power Clean (45 lbs) – Yes
B- Weighted Pull Up- 10 Minutes To A 3 Rep Max
15/25/30/35/37.5 #
C- Pendlay Row- 8 Minutes To A 1 Rep Max + 12/12/12 @ 60% Of 1 RM
45/75/95/115/135 12/12/12 @ 95
D- For Time 15/12/9 RFT of: Pull Up/Ring Row/Row Calories – 6:29
I dedicated my WOD to Coach Tina and her first 5pm assistant coaching gig. Great job!
Thanks Cory! That means a lot coming from a solid athlete like yourself. You always put in an awesome performance!
Appreciate that Tina! Right back at ya!!!
A- WU- 3 Minutes Practice Triple Unders=7 🙁 + 5 Deadhang to inverted hold (unbroken)/5 strict toes to bar/5 strict knees to elbows/5 skin the cat + 15 each good morning/deadlift/hang power clean (45#)
B- Hang Snatch- WU- 5 snatch pull/high pull/muscle snatch/hang snatch + 3 hang snatch @ 65/95/1@115 WS- 1@125/135/145/155f/155pr +10/160pr +15
C- Olympic Squat (high bar)- WU- 3@135/185/225 WS- 1@245/265/280pr +5/280F/ starting at 225 I did 3 box jumps @ 30″ after each squat
D- 30′ Yoke Carry- 3 Rounds of: Max Distance in 1 Minute @ 345#= rd1 146’/rd2 78’/rd3 140′
Felt pretty tired today too but sucked it up and tried my best 🙂
Wow Babe your snatches were sooooo impressive, solid & sexy!!! Perfection.
– when I grow up I wanna be you
2 PR’s always makes a good day! Great job buddy.
5 Minutes Lat/Shoulder/Back Mobility
A- WU- 3 Minutes Triple Under Practice + 5 DeadHang To Inverted Hold (slow and controlled/Hollow Body Throughout)/15 Good Morning (45lbs)/5 Strict Toes To Bar or Toes Through Rings/15 DeadLift (45lbs)/5 Strict Knees To Elbows (make sure knee caps touch elbows)/5 Hang Power Clean (45 lbs)
B- Weighted Pull Up- 10 Minutes To A 3 Rep Max
25/50/75/100Pr/110 f
C- Pendlay Row- 8 Minutes To A 1 Rep Max 115/165/195/205/215/225Pr+ 12/12/12 @ 60% Of 1 RM(135);1 Minute Rest Between Sets
D- For Time 15/12/9 RFT of: C2B Pull Up/Ring Row/Row Calories
5:54
Beast, ’nuff said!
Cash Out 🙂
4 rounds NFT of 10 Bench press AFAP @65lbs/ 25 Double unders
Hang Snatch – 65×5/70×3/75×2/80FFFFF
EMOM high bar squat @ 115 3/3/3/3/3/3/3/3