WOD 5/1/13
6 Minutes of Ankle/Hip/Back/Shoulder Mobility
A- WU- 200M Run @ 50% + 200M Run @ 100% RPE + 5 Minutes to Find Max Distance Standing Broad Jump + Half Tabata- Box Jumps (24/20)
B- Olympic Squat- 10 Minutes To A Heavy Single + 3/3/3/3 @ 80% of Above;90 seconds-3 Minutes Rest Between Sets (fast fluid reps/no compensations/if so drop weight 5-10%)
C- 3 RFT of: 15 Kipping HSPU/10 each K.B. Snatch (24/26kg)/5 Ring Muscle Ups (M.U.A.D)
6 am Strength Technique
A – 200m Waiter’s Carry/25 Each Walking Lunges (12kg x 2) – 4:54
B – 5 Rds: 3 Zercher Squat with Atlas Stone/50ft Carry: 75/95/95/125/125
C – 3RFT: 7 Strict HSPU/10 Stone to Shoulder (95)/3 Bar Muscle Up – 15:30 (3 successful MU/6 failed attempts)
Congratulations on the bar muscle up!
Thanks Coach!
6am Strength WOD:
A: 200m Waiter’s Carry/25 Each Walking Lunges (12kg x 2): 5:01
B: 5 Rounds of 3 Atlas Stone Zercher Squats / 50ft Atlas Stone Carry: 95/95/95/125/125
C: 3RFT of 7 Strict HSPU/10 Stone to Shoulder (95)/3 Bar Ring Rows/Bar Dips: I can’t remember my time.
200m waiters walk @ 16kg each / 25ea walking lunge
5rds – 3 stone Zercher squats + 50′ carry @ 95#
3rds – 7 Strict HSPU / 10 STS @ 95# / 5 Bar MU’s – 10:14 rx
400m run + sit up Tabata
A- WU- 21/15/9 rft of: WallBall 20#/Double Unders=3:03
B- Split Jerk- Wu- 5@45/95/3@125 + WS – 3 EMOM for 7 minutes @70% (151#)
C- shoulder Press- 5@95/115
D- Bench Press- Wu- 5@45/95/95+ chains (aprox 50#)/3@145 + 3 EMOM for 4 minutes @ 60% (145#) + chains (aprox 50#)
E- Pendlay Row- 12@45/75/95 + (med/light blue band)
F- 100 each nft med/light blue band- elbow extension/pull aparts