WOD 4/23/14
8 Minutes of Lumbar/Hip/Calf/Hamstring/Ankle Mobility
A- Dot Drill 5 Times Each Pattern + For Time: 50 Triple or 100 Double Unders -5 Minute Cap
B- Max Effort Box Jump– 8 Minutes To Max Height
Notes: For maximal heights please use safety plyo boxes (foam boxes) and gymnastics matts with a spotter to ensure boxes stay secure and the athlete does not get injured.
C- DeadLift- 8 Minutes WU To (275/185)
D- 2013 Regionals WOD Team Event 5= 21/15/9 RFT of: DeadLift (275/185)/Box Jump (24/30″)
Notes: In Teams of 1 Male:1 Female/Males will go first completing all Reps and Rounds/As soon as the male is done the female will begin/Female athlete will be responsible for changing weight on the bar and ensuring that the box is on the 24″ side/Male athletes are not allowed to help change weights or move the box/Score= Total time for both athletes to complete all repetitions/If a team does not finish the entire workout within the 11-minute time cap, the score is 11:00, plus a one-second penalty for each rep not completed, and a one-rep penalty for not making it to the finishing mat. -11 Minute Cap
275*45= 🙁
Does that mean I’ll see you in the AM Matt? 😉
+45*30′ Box Jump = hamstring suicide
Tell me about it Dave. I hated even bending over to brush my teeth today.
Ouch
Anyone sore today? I’m feelin pretty beat up.
Warm up: 1000m row – 4:38
Snatch Balance 3 reps @ 65/75/85/95/95/95 lbs
Speed Dead Lift 145lbs 5/5/5/5/5
Jumped into the 11am WOD
Warm Up: Tripple under procatice + 100 Du’s @ 1:36 + Dot Drill
Max height box jumps – 30″ – failed at 32″ twice
Regionals WOD with Noel – He finished 21/15 @ 225 in 6 min – then I finished 21/15/9 minus 2 reps @ 155
Safe to say I won’t be able to walk tomorrow.