WOD 5/13/14
8 Minutes of Shoulder/Hip/Lumbar/Ankle Mobility
A- WU- 200M Run @ 70% RPE; 1 Minute Rest + 200M Run @ 90% RPE + 2 RNFT of: 15 Wall Facing Prisoner Squats/10 Plate Good Mornings/8 Each OH Walking Lunge (45/25) -9 Minute Cap
B- Power Snatch- 5 Minutes WU To 75% + 4 EMOM For 5 Minutes @75%
C- Sumo DeadLift- 8 Minutes To 80% + 2 Every 45 Seconds for 10 Rounds or 7.5 Minutes (Tempo:X/1/2)
D- 10 Minute AMRAP of: 2 D.B. ManMaker (45/25×2)/5 Pull Up/15 Air Squat
B: Power Snatch: 5 Minutes WU To 75% + 4 EMOM For 5 Minutes @75%: 85 lbs
C: Sumo DeadLift: 8 Minutes To 80% + 2 Every 45 Seconds for 10 Rounds or 7.5 Minutes: 2@225, rest @ 185
D: 8 Minute AMRAP of: 2 D.B. ManMaker (45/25×2)/5 Pull Up/15 Air Squat: 4 rounds + 2 ManMakers @ 25×2
Oh yeah, Vikram Crossfit. We need to grease those wheels for the garage doors and get that thing opened. Sweat factory this am, Feeling bad for the afternoon posse.
8 Minutes of Shoulder/Hip/Lumbar/Ankle Mobility
A warm up
B- Power Snatch- 5 Minutes WU To 75% + 4 EMOM For 5 Minutes @75%- 115
C- Sumo DeadLift- 8 Minutes To 80% + 2 Every 45 Seconds for 10 Rounds or 7.5 Minutes (Tempo:X/1/2)- 255
D- 8 Minute AMRAP of: 2 D.B. ManMaker (45/25×2)/5 Pull Up/15 Air Squat- Got 5rds + manmakers and pull ups .
Fun one today
The latest installment in this series:
Conjugates,
Late cancelled this morning due to waking up sick. I want to at least do the 1RM part of today’s workout plus whatever else I feel up to. Can someone reply with today’s conjuwod?
I hope you get better. We mised you this morning.
A-partner WU- 5 min amrap of USSR KBS @53 while partner rows 15 cal (alternate every 15 cal)
B- deficit deadlift on rogue 45lb plate ~3″ 1rm
C- hip bridge 3*15@155
D- front rack lunge 3*20 (10 each)@135
E- weighted sit up 3*20
aw shit. i don’t know if my globo will let me get away with deficit deadlifts but i will do my goddamnedest. where did people fall compared to their conventionals?
how do you hold the weight on the situps?
whoops that was a reply to dariel
It’s harder to get the weight off the ground. Weighted sit ups can be with plate or DBS over head.
Cycle 1/Week 3/Day 1
A- WU- 5 Minutes Movement Prep
B- Power Snatch- WU- 3@20 + 3@43/53/55/55/55Kg
C- Snatch Pull- 5@65/65Kg
C- Squat- 5@160/190/205/220/240/240/240/240/220/205/190/160lbs
D- GHD Ham Curl- 10/10/10 (Knees at mid pad) + 10 Minutes of Mobility
Open bar- basically worked my mouth by talking to Tammy for an hour and oh yeah failed miserably at attempting MU’s too
Power Snatch- worked at 85# for 4 EMOM (this felt pretty heavy)
Sumo dead lift- worked at 175# for 2 every 45 sec for 10 rounds (my hands basically felt swollen after this)
10min amrap- 7 rounds +2+2 Rx I was moving pretty slow on this….my hands and wrists just weren’t up to this workout..bummer
Sorry I distracted you today.
Warm Up
B- Power Snatch- 5 Minutes WU To 75% + 4 EMOM For 5 Minutes @75% — worked at 45#
C- Sumo DeadLift- 8 Minutes To 80% + 2 Every 45 Seconds for 10 Rounds or 7.5 Minutes (Tempo:X/1/2) – worked at 130#, probably could have gone a bit heavier, but it took me a while to figure out this sumo stance thing
D- 10 Minute AMRAP of: 2 D.B. ManMaker (45/25×2)/5 Pull Up/15 Air Squat — 6 rounds; those manmakers felt heavy today.
Welcome to 718 Rachel!
A- WU- 200M Run 1:04/0:34 + 2 RNFT of: 15 Wall Facing Prisoner Squats/10 Plate Good Mornings/8 Each OH Walking Lunge (45/25)
B- Power Snatch – 4 EMOM For 5 Minutes @ 55kg (121lbs)
C- Sumo DeadLift – 2 Every 45 Seconds for 10 Rounds @ 295lbs. Thanks for making me go heavier Sean.
D- 10 Minute AMRAP of: 2 D.B. ManMaker (45/25×2)/5 Pull Up/15 Air Squat: 7Rds + 1 Rx – Manmakers were awful and butterflies definitely fell apart after a few rounds. Good WOD though
A) 2x200M Run + 2 RNFT of: 15 Wall Facing Prisoner Squats/10 Plate Good Mornings/8 Each OH Walking Lunge (45)
B) Power Snatch – 4 EMOM For 5 Minutes @ 105
C) Sumo DeadLift – 2 Every 45 Seconds for 10 Rounds or 7.5 Minutes @ 275
D) 10 Minute AMRAP of: 2 D.B. ManMaker (45×2)/5 Pull Up/15 Air Squat – 8+1