WOD 4/28/13
8 Minutes of Back/Ankle/Calve/Shoulder/Hip Mobility
A- WU- 2 Minutes Light Row + 9 Minutes to warm up 5-15 Reps each: DeadLift (275/185)/USA K.B. Swing (2/1.5 Pood)/OHS (115/75)/C2B/D.B. Sq Clean (45/25×2)/Box Jump (24/20″)
B- Lumberjack 20= For Time: 20 DeadLifts (275/185)/400M Run/20 USA K.B. Swings (2/1.5 Pood)/400M Run/20 Over Head Squat (115/75)/400M Run/20 Burpees/400M Run/20 Chest To Bar Pull Up/400M Run/20 D.B. Squat Clean (45/25×2)/400M Run
Lumberjack 20= For Time:
20 DeadLifts (185)/400M Run/
20 USA K.B. Swings (1.5 Pood)/400M Run/
20 Over Head Squat (75)/400M Run/20 Burpees/400M Run/
20 Chest To Bar Pull Up/400M Run/
20 Box Jumps 20″/
20 D.B. Squat Clean (25×2)/400M Run
= 39:53 As Rx’ed 🙂
Good job today. It was nice having you in the class this morning.
You Rx’d this? Amazing and inspiring
Lumberjack 20 – 28:16 rx
Great Job Rx-ing this one. Solid performance today.
20 deadlifts @275/185LBS(10/5/5),
400 meter run,
20 2-pood kettlebell swings(unbroken),
400 meter run,
20 overhead squats @115(4/6/5/5),
400 meter run,
20 burpees(unbroken),
400 meter run,
20 pull-ups(unbroken),
400 meter run,
20 box jumps @24″(unbroken),
400 meter run,
20 dumbbell squat cleans @45(7/4/5/5),
400 meter run
27:29 Rx
Horrible WOD to do after a weekend full of cheats meals. Great welcome back WOD.
Crossfit Parsippany
5×3 11/4 front squats (125#)
EMOM for 6 min- squat clean/hang clean/push jerk (95)
100 DU in 2 minutes then
3rounds
15 dips
5 clean & jerk (95#)
3 wall walks
then rest
7 min AMRAP
10 (5each) KB Snatches (26#)
15 HRPU
10 Box jumps
3+10+15+2