WOD 4/3/13
6 Minutes Back/Hip/Calve Mobility
A- WU- AFAP: 50 Ball Slams (20/15) + 1 Minute Each: Sit Up/Walking Lunges/Rope Undulation
B- Stone To Shoulder- 3/3/3/3/3 Max Effort – 12 Minute Cap
C- Sumo DeadLift- 10 Minutes To A Heavy Single
D- Fort Time- 20 Calorie Row/30 K.B. Goblet Squats (2/1.5 pood)/10 K.B. USSR Swing (2/1.5 pood)/20 Calorie Row/20 K.B. Goblet Squats/20 K.B. USSR Swings/20 Calorie Row/10 K.B. Goblet Squat/30 K.B. USSR Swing
**The Paleo Challenge begins on 4/8. If you haven’t already signed up please email annwindish@gmail.com to register.**
A lot of moving parts for 6 am. but we got through all of the strength WOD
A- WU- AFAP: 50 Ball Slams 1:31) + 1 Minute Each: Sit Up/push ups/Rope Undulation/ rope climbs
B-3 RFT -6 weighted lunges/40 foot atlas stone carry/6 keg to shoulder
c- for time 30 cleans – 10 front squat/20 cal row/ 20 cleans/20 front squats/20 cal row/ 10 cleans/30 front squats / 20 cal row. 17:04 this was painful. Front squats hurt as Rxed at 115#
Fun programming today it is good to be back.
A- WU- AFAP: 50 Ball Slams (20/15) + 1 Minute Each: Sit Up/Walking Lunges/Rope Undulation
B- Stone To Shoulder- 3/3/3/3/3 Max Effort – 12 Minute Cap- 75, 95, 125, 125, 125
C- Sumo DeadLift- 10 Minutes To A Heavy Single- 135, 225, 315 PR, 335 PR, 365 PR, 1 photo taken of me PR
D- Fort Time- 20 Calorie Row/30 K.B. Goblet Squats (2/1.5 pood)/10 K.B. USSR Swing (2/1.5 pood)/20 Calorie Row/20 K.B. Goblet Squats/20 K.B. USSR Swings/20 Calorie Row/10 K.B. Goblet Squat/30 K.B. USSR Swing- Idk Pretty fast Rx
Congrats to Morgan & Rory on their engagement!!!
A- WU- AFAP: 50 Ball Slams (20/15): 1:13 + 1 Minute Each: Sit Up: 38 /Walking Lunges: 40/Rope Undulation
B- Stone To Shoulder- 3/3/3/3/3 Max Effort – 95/120/120/120/120
C- Sumo DeadLift- 1 @ 135/185/225/275/315/335
D- Fort Time- 20 Calorie Row/30 K.B. Goblet Squats (2/1.5 pood)/10 K.B. USSR Swing (2/1.5 pood)/20 Calorie Row/20 K.B. Goblet Squats/20 K.B. USSR Swings/20 Calorie Row/10 K.B. Goblet Squat/30 K.B. USSR Swing: 11:44 Rx
Congrats Rory and Morgan!!
A- WU- 500M Row=1;41.3 + 1 Minute Smooth WallBall= 21 reps + 1 Minute Smooth Burpee= 22 reps
B- Power Jerk- WU- 5@45/3@95/135 + WS- 1 Every 30 Seconds for 6 Minutes @ 165# (80%)
C- Seated K.B. Press- 12@25/12/12@35
D- Pendlay Row- 15/15/15/15/15 @95
E- Bent Over Reverse Fly- 15/15/15/15 @ 30#
F- Close Grip Floor Press- 12/12/12 @ 95
G- Pull Over (arnonld press)- 12/12/12 @ 53#
H- NFT- 100 Band Pull Apart Medium Blue