WOD 4/29/13

1. 

   cahill says:

   04/29/2013 at 10:39 AM

   8 Minutes of Shoulder/Hip Mobility

   A- WU- Half Tabata of: WallBall (20/14)= 40 reps

   B- Power Clean + Power Jerk- 10 Minutes To Heavy Single 135/155/175/185/195/200PR/ 205F

   C- 3 RFT of: 20 K.B. Clean & Jerk (24/16kgx2)/10 Ring Dip/20 K.B. Front Squat (24/16kgx2)-this wasa tough workout kettle bell hell. I was 6 front squats away from finishing this as Rxed when 18 min ran out. Hellloo monday

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2. 

   CT says:

   04/29/2013 at 11:01 AM

   A: WU: Half Tabata of: WallBall (20/14): 36

   B: Power Clean + Power Jerk: 10 Minutes To Heavy Single: 95/115/135/155(F).

   C: 3 RFT of: 20 K.B. Clean & Jerk (24/16kgx2) / 10 Ring Dip / 20 K.B. Front Squat (24/16kgx2): 2 rounds + 20 KB C&J + 10 Ring Dip in 18 mins.

   My shoulders are fried..

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3. 

   Tina D says:

   04/29/2013 at 7:47 PM

   A- WU- Half Tabata of: WallBall (20/14)

   B- Power Clean + Power Jerk- 10 Minutes To Heavy Single 75#/95#/105#/115#/120#/122#/125# with a split jerk (PR)

   C- 3 RFT of: 20 K.B. Clean & Jerk (12kgx2)/10 Ring Dip/20 K.B. Front Squat (12kgx2)
   15:40 subbed ring rows in 2nd round (b/c I did dips yesterday and my arms were shot)
   This sucked!

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   • 

     Cory says:

     04/29/2013 at 7:55 PM

     Nice job Tina! Must be the shoes 😉

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4. 

   Tina D says:

   04/29/2013 at 7:47 PM

   oops..40 WB

   Reply
5. 

   Cory says:

   04/29/2013 at 7:53 PM

   Having a back off week focusing on form with lighter weights.

   1/2 Tabata Box Jump @ 24″ – 48 (these felt great today. Could be the 7000 we’ve done this last month!?!?)
   PC + PJ – 5 @ 45/95/125 3@ 135/155 (w/ double jerk)
   Front Squat w/ 3sec hold – 3rds x 3reps @ 165#
   21/15/9 Push Press / Pendlay Row @ 95# – 5:22
   100 Sit Ups – 3:39
   800m jog

   Great job on the PR’s Tam!

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6. 

   Coach Iz says:

   04/29/2013 at 9:51 PM

   A- WU- 6 Minutes of Hand Stand Walk Practice + 250M Row @ 80%=1:00.8/250M Row @ 100%=48.8
   B- Power Clean and Power Jerk- 3 min to warm up to 60% (123#) + EMOM for 6 Minutes- 5 Power Clean + Power Jerk @ 123#
   C- Sumo Squat- 3 min warm up to 60% + chains (135+chains aprox 50#) + 2 every 30 seconds for 8 Minutes @ 135 + Chains
   D- Reverse Hyper- 10/10/10/10 Max Effort= 10@130/220/310/410#

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7. 

   Coach Iz says:

   04/29/2013 at 9:53 PM

   Congratulations to Coach Tambot/Muscles (Tina)/Cahill and all of the other athletes that PR’d today! 🙂

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8. 

   Tambot says:

   04/29/2013 at 10:10 PM

   Warm Up – 1 min trippl under practice – 1 + half Tabata of 20″ box jumps – 33
   Power clean & power jerk Singles – 75/95/105/110/115PR/120PR
   Pause Front Squat tripples @ 115 3/3/3
   21/15/9 – push press/pendlay rows @ 75lbs – 10:38rx – but should have went way lighter (like 55) so I could have finished a lot faster.

   Thanks Iz Thanks Cory!! Super siked, great work Barbara and Tina today great new numbers!!!

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