WOD 4/23/13
6 Minutes of Ankle/Calve/Hip/Back Mobility
A- WU- Dot Drill (5 x’s each sequence) + 200M Run Backwards; 1 Minute Rest + AFAP: 30 Box Jumps (24/20″); 1 Minute Rest + AFAP 30 USA K.B. (24/16kg) + 30 Seconds German Hang
B- Power Snatch- 10 Minutes To A Heavy Triple (smooth/touch and go reps)
C- Olympic Squat- 10 Minutes To A Heavy Double (2 Count down/fast as possible up/use the bounce)
D- 3 Rounds of: Max Effort L-Hang; 90 Seconds Rest Between Rounds + 25X3 SuperMan
A: WU: Dot Drill (5 x’s each sequence) + 200M Run Backwards; 1 Minute Rest + AFAP: 30 Box Jumps (24/20″); 1 Minute Rest + AFAP 30 USA K.B. (24/16kg) + 30 Seconds German Hang
200m run @ :58, Box Jumps @ 1:11
B: Power Snatch: 10 Minutes To A Heavy Triple (smooth/touch and go reps): 3 x 45/65/75/95
C: Olympic Squat: 10 Minutes To A Heavy Double (2 Count down/fast as possible up/use the bounce): 2 x 95/115/145/175/205/225
D: 3 Rounds of: Max Effort L-Hang; 90 Seconds Rest Between Rounds + 25X3 SuperMan
Warm Up – dot drill + 200m Backwards Run 2:03/ 30 Box Jumps 24″ 1:59/ 30 USA KbS @ 53lbs 1:52 🙂
Hang Snatch singles – 55/65/70/75/80PR/85FF + 3 HSPU at the top of every minute. RXed for 10 minutes
Sumo Squat Singles – 115/125/135/145/155 + 5 plyo push ups at the top of every minute for 10 min
10 min of MUADS practice – ended up doing ring dip practice
For time – 100 air squats/ 50 ring rows(mod) – 5:03
100 banded seated ham curls/ 100 band pull aparts
Oh now they want to copy.. first they hate…
http://www.nytimes.com/2013/04/21/fashion/gyms-move-from-machines-to-fitness-playgrounds.html?pagewanted=1&_r=3&ref=style&
Ew. Who wants to look like Kellan Lutz? Barftown.
Pre-WU: Muscle Up!!! – Last time I’m gonna mention this I swear
A- WU- Dot Drill (5 x’s each sequence) + 200M Run Backwards; 1 Minute Rest + AFAP: 30 Box Jumps (24/20″); 0:59, AFAP 30 USA K.B. (24/16kg): 0:59 + 30 Seconds German Hang
B- Power Snatch- Heavy Triple (smooth/touch and go reps)
3 @ 45/75/95/115/135 (failed on 3rd rep)
C- Olympic Squat- Heavy Double (2 Count down/fast as possible up/use the bounce):
2 @ 135/185/225/245F
D- 3 Rounds of: Max Effort L-Hang; 90 Seconds Rest Between Rounds + 25X3 SuperMan
Cash Out: Strict pull ups: 5/5/5, Ring Dips: 3/3/3
Congratulations on your first Muscle Up Tom:) Go Slow with these, try not to overly practice this movement. Its really easy to tweak a shoulder on the rings so take it slow.
A- WU- Dot Drill (5x’s each/5 patterns) + 200M Backwards=1:20 + For Time: 30 Kipping HSPU’s=3:09 + 30 Parallette Pseudo Planche Push Ups= 2:08
B- Push Press (10min to heavy single)- WU- 5@45/3@75/105/135 + WS- 1@145/155/165F (was not feeling it today:(
C- Seated K.B. Press- 8/8/8/8@16kgx2 + Prone Grip Pendlay Row- 12/12/12/12 135#
D- For Time- 20 Kipping Muscle Ups= 5:04
E- 100 RFT Straight Arm Pull Down (red tubing) +Scap Retractions (red tubing) + 50 NFT- LandMines (45#)