WOD 4/9/13
5 Minutes of Shoulder/Wrist/Ankle/Calve Mobility
A- WU- NFT of: 10 each PVC PassThrough/PassThrough palms up/OHS/Sots Press/OH Duck Walk each leg/PVC Snatch + 30 Seconds German Hang + 2 Minutes Light Jump Rope
B- Snatch- 3 Minutes To WU to 70% + 5/5/5/5@ 70%; 3 Minutes Rest Between Sets
C- Olympic Squat- 10 Minutes To A Heavy Single
D- 7 Minute AMRAP of: 35 Double Unders/15 WallBall (20/14)/3-5 Strict HSPU (select 3,4 or 5 reps and stick to it/scale up or down but no kipping!)
Anyone interested in a little running tomorrow at 5 o’clock? Meet at 718.
Sounds Fun, I will spreaD THE WORD TO OUR NON BLOGGERS
This is a great article on treating/listening to your body.
http://www.catalystathletics.com/blog/blog.php?blogID=1779
I myself did not realize the benefits of massage until I went yesterday and the guy basically told me how messed up I was and the symptoms (headaches in the morning, arm falling asleep at night) had been a direct result of an egg size shape knot followed by a serious of 3 others running along my right side shoulder…IS causing serious damage on my body. Treat your body well, because it’s the only when you’ve got!
Good workout 6am crew.
Welcome to the blog Vince 🙂 Its nice to have someone new sharing with the rest of the community!!
Field trip anyone? A parkour gym in Bushwick.
http://bklynbeast.com/
Im in Ann!! When?? Cant wait 🙂
2 RNFT – 10 each PVC PassThrough/PassThrough palms up/OHS/Sots Press/OH Duck Walk each leg/PVC Snatch + 30 Seconds German Hang + 2 Minutes Light Jump Rope
SNATCH – 55/65/75/80/85/90PR 🙂
Box Jumps – 5/5/5/5 NFT @ 26″
High Bar Squat – 3/3/3/3/3 – 95/115/125/135/145
Band Assisted HSPU/ Strict – 5/5/5/5/5 NFT
7Min AMRAP – 35 DU’s/ 12 Wall Ball@14lbs = 4+35+3
Glute Ham Curl – 5/5/5 Assisted
100 Banded Goodmornings NFt
Congratulations Babe 🙂 Im really proud of you that was a sexy snatch today!! :p
WU- 800M Run @ 60%=3:53.9
Split Jerk- WU- 5@45/3@95/135 WS- 1@155/175/195/210PR/215PR (+10#)/220F (just missed it:)
Press- WU- 3@45/95 WS- 1@115/125/135/145F/145PR (+5#)
Weighted Pull Up- 3@25/45/70/2@80/1@85
Weighted Ring Dip- 3/3/3/3/3/3/3 @45#
Lawn Mower Row (bent over)- 12/12/12 each side @ 2Pood
100 Band Pull Aparts (medium heavy green)
A- WU- NFT of: 10 each PVC PassThrough/PassThrough palms up/OHS/Sots Press/OH Duck Walk each leg/PVC Snatch + 30 Seconds German Hang + 600m Run cause it’s finally nice out!!
B- Snatch- 3 Minutes To WU to 70% + 5/5/5/5@ 95lbs – these were really tough to do touch and go
C- Olympic Squat- 1 @ 95/135/185/225/245
D- 7 Minute AMRAP of: 35 Double Unders/15 WallBall (20/14)/3 Strict HSPU: 3 + 35
Congrats on the PRs Tammy and Iz!!