WOD 4/2/13
5 Minutes of Shoulder/Over Head Mobility
A- 400M Run or 500M Row + PVC Burgener Warm Up/Skill Transfer Exercise + 30 Seconds German Hang
B- Snatch (full squat)- 18 Minutes To 1RM; 2-3 Minutes Rest Between Efforts (no more than 3 attempts above 90%!!)
C- Over Head Squat- 10 Minutes To A Heavy Triple
D- 9 Minute AMRAP of: 21 Air Squat/15 Chin Up/9 HSPU
**The Paleo Challenge begins on 4/8. If you haven’t already signed up please email annwindish@gmail.com to register.**
A- 400M Run or 500M Row + PVC Burgener Warm Up/Skill Transfer Exercise + 30 Seconds German Hang- 400M Run: 1:14 (ish)
B- Snatch (full squat)- 18 Minutes To 1RM; 2-3 Minutes Rest Between Efforts (no more than 3 attempts above 90%!!) – 95/115/135/155 PR / 165 F
C- Over Head Squat- 10 Minutes To A Heavy Triple – 95/ 115/ 135/ 155
D- 9 Minute AMRAP of: 21 Air Squat/15 Chin Up/9 HSPU – 3rds + 21 + 14
Nice job on the PR.
Word! Looked really smooth, I think you got 165 next time for sure.
My 2nd WOD and it kicked my a**! Thanks coach Iz you motivated me to keep trying and get better. See you soon…
Great job today Maritza:) Just keep coming and you will get better!!
Great class today with the competition team. The snatch felt really good. The sled pull/push sucked. Need to see it more often. Got to get the hams stronger. Excellent work coach.
Thank you Dariel. I’m glad you like the tee shirts. I will try to program sled work more often 🙂
Nice job with the new new shirt. I love the color combo and design. It’s my favorite shirt out of all the shirts I own. “No parking” and don’t half ass the warm up son. Lol.
A- 500M Row: 2:05
OH Squats suck.
D- 9 Minute AMRAP of: 21 Air Squat/15 Chin Up/9 HSPU – 3rds + 12
I used to hate them too, then I started to really work on my overhead mobility and now they are my favorite! I suggest trying to improve your overhead mobility and you will definitely enjoy this movement much more.
My CrossFit debut…
http://games.crossfit.com/video/significance-open
Way to go Tina. I forgot to mention that I saw you in this video.
Tina — You’re famous!! Well done 🙂
Gymnastics class this a.m. –
1. cartwheels, handstand forward rolls, back extensions. (One of these days, I’m gonna see if I can still do back walkovers and back handsprings.)
2. Snatch practice to 1RM — PR’d with 90 lbs. It wasn’t pretty, but it got up there and stayed.
3. 10 min AMRAP of 5 HSPU, 15 v-ups, 20 supermans. Honestly, I lost track way early on this. No clue at all.
A- 400M Run: 1:14
B- Snatch (full squat)- 18 Minutes To 1RM; 2-3 Minutes Rest Between Efforts (no more than 3 attempts above 90%!!) – 95/95/105/115/125/135
Failed the 135 twice. Got it on my last attempt!
C- Over Head Squat- 10 Minutes To A Heavy Triple – 95 / 95 / 105 / 115
D- 9 Minute AMRAP of: 21 Air Squat/15 Chin Up/9 HSPU – 3rds + 21 air squat + 1 chin up
400m Run
Snatch –
5×45/75
2×95
1×115/135/145/155(f)/155(f)/155(f)/155(PR)
Smooth sailing through 145. First 2 attempts at 155 were clear fails. 3rd one I had but dropped on the way up. Thanks Tam & Iz for letting me hit the 4th try as time was expiring.
OHS – 3 x 95/115/135/145/155
21/15/9 – 2rds + 21 + 15 + 6
HSPU were really slowing me down tonight.
Warm Up – 3min Row- 630meters
Bench – 5/3/2/1/1/1 – 65/75/85/90/95PR/100F
High Bar Back Squat – 3/3/3/3/3/3/3 @ 115lb (70%)
4 rounds NFT of 3 Chin Ups/ 15 Sit Ups/ 10 Push Ups
WU-500m row=2:46 + 10 wide strict hspu unbroken + 30 seconds each bear crawl/crab walk
A- Snatch- Wu to 70% + 3 EMOM for 8 min @ 70% (116)
B- Sumo Squat- Wu- 5@45/3@95/135 + 3@185/205/225/225/225
C- nft- 100 seated band ham curl medium green