WOD 4/17/13
5 Minutes of Calve/Ankle/Hip Mobility
A- WU- 200M Run @50% RPE + 400M Run @ 90% RPE (no rest between runs)
B- Tabata- Box Jumps (24/20″)
C- 1 Power Clean + 1 Hang Clean (above the knee)- 10 Minutes Max Effort
D- Olympic Squat- 10 Minutes To A Heavy Double (Fast and Smooth!!)
E- 3 Rounds of: 15 Unbroken WallBall (20/14)/20 Steps (10 each) D.B. Walkning Lunges (45/25×2); 45 Seconds Between Rounds
A- WU- 200M Run @50% RPE + 400M Run @ 90% RPE (no rest between runs)3:14
B- Tabata- Seated Box Jumps (24/20″) – took a goat and made it harder. 33 reps
C- 1 Power Clean + 1 Hang Clean (above the knee)- 10 Minutes Max Effort- 95-115/135 kept it light today
D- Olympic Squat- 10 Minutes To A Heavy Double (Fast and Smooth!!)135-155-175
E- 3 rounds 12 each leg step ups with 45# dumbell in each hand these hurt
F- 100 each leg walkign lunges- 6:52
5 Minutes of Calve/Ankle/Hip Mobility
A- WU- 200M Run @50% RPE + 400M Run @ 90% RPE (no rest between runs)
~2:22
B- Tabata- Box Jumps (24/20″)
93=12/9/9/10/10/11/12/10
C- 1 Power Clean + 1 Hang Clean (above the knee)- 10 Minutes Max Effort115/145/175/195/215/225
D- Olympic Squat- 10 Minutes To A Heavy Double (Fast and Smooth!!)
135/185/205/235/255pr/265pr
E- 3 Rounds of: 15 Unbroken WallBall (20/14)/20 Steps (10 each) D.B. Walkning Lunges (45# each); 45 Seconds Between Rounds
Miss counted the Tabata score. It’s 83
A- WU- 200m Run Backwards/400m Run=3:30 + Tabata- Seated (12″) Box Jumps (30″)=50
B- 1 Power Clean + 1 Hang Clean- WU- 5 hang clean pull/hang clean high pull/muscle clean/power clean/hang clean/2 cycles @ 95/135 WS- 1cycle@165/185/205
C- Sumo DeadLift- WU- 5@135/2@225/275 + WS- 2@305/325/345
D- 3 Rounds of: 15 UB WallBall (20#)/10 each DB Lunge (45×2#);45 Seconds rest between rounds=5:57rx’d
E- Weighted Hip Extension- 12/12/12/12 @45#
200m Backwards + 400m – 2:40 something?
Tabata seated box jump – 41
PC + HC 1RM – 135/165/185/205/215/225
HBBS 2RM – 135/185/225/245/275
20″ Box Step Ups (2×45#) – 2 rds of 12ea
6PM strength wod
200m Backwards + 400m: forgot the time
Tabata seated box jump 24″ – 44
power + hang clean 1RM – 95/105/125/135/140 one power clean, failed at the hang clean
high bar back squat 2RM – 105/125/145/155/165
18″ Box Step Ups – 3 rounds of 12reps. first round with 25lbs then finished with 15lbs
walking lunges: to the end of the block and back with Tina, we didn’t count but it felt hard
Don’t forgot to send in your food logs too everyone!
Great class with Coach Tammyli!
A- WU- 200M Run @50% RPE + 400M Run @ 90% RPE: 2:29
B- Tabata- Box Jumps (24/20″): 71
C- 1 Power Clean + 1 Hang Clean: 1 @ 95/115/135/155/175/195PR
D- Olympic Squat- 2 @ 135/155/175/195/225
E- 3 Rounds of: 15 Unbroken WallBall (20/14)/20 Steps (10 each) D.B. Walking Lunges (45/25×2); 45 Seconds Between Rounds: 5:50 Rx