WOD 5/15/13
6 Minutes of: Shoulder/Ankle/Hip/Back/Wrist Mobility
A- WU- Dot Drill (all 5 patterns/work on precision) + PVC Burgener Warm Up + Skill Transfer Exercise + 30 Seconds German Hang
B- Hang Snatch (full squat)- 10 Minutes To A Heavy Single + 3/3/3 @ 80-85% Of Above (touch and go/no missed reps); 90 Seconds Rest Between Sets
C- Over Head Squat- 3 Rounds of: 1 Minute Max Reps (95/65); 2 Minutes Rest Between Rounds
D- 9 Minute AMRAP of: 5 each K.B. Snatch (24/16kg)/1 each Turkish Get Up (24/16)/9 each D.B. Renegade Row (45/25×2)
Guys,
If you owe money for a tshirt please bring it in ASAP.. I already have new orders ready to go out just waiting in IOUs –
Great kettle bell class today
6am Strength WOD:
A: WU: 400m MB Run + Half Tabata WallBall: 1:22, 36
B: Over Head Squat: 10 mins to heavy double: got up to 95 lbs
C: 50ft Overhead Walk (HAP): got up to 95 lbs
D: 8 Minute AMRAP of: 5 each K.B. Snatch (24/16kg) / 3 each Turkish Get Up (24/16) / 2 Half Rope Climbs: 2 rounds + 5 each KB Snatch. KB Snatch @ 16kg, TGU @ 12kg
Tami! You captured my better side in yesterday’s cover shot. Thanks kiddo 🙂 today was the first class I felt competent thanks to the on point coaching. You guys rock!
6 Minutes of: Shoulder/Ankle/Hip/Back/Wrist Mobility
A- WU- Dot Drill (all 5 patterns/work on precision) + PVC Burgener Warm Up + Skill Transfer Exercise + 30 Seconds German Hang
B- Hang Snatch (full squat)- 10 Minutes To A Heavy Single + 3/3/3 @ 80-85% Of Above (touch and go/no missed reps); 90 Seconds Rest Between Sets: 95 lb single, 80 lb sets
C- Over Head Squat- 3 Rounds of: 1 Minute Max Reps (95/65); 2 Minutes Rest Between Rounds : 75 lbs 22/30/27 79 reps total
D- 9 Minute AMRAP of: 5 each K.B. Snatch (24/16kg)/1 each Turkish Get Up (24/16)/9 each D.B. Renegade Row (45/25×2): 16 kg KB 25&15 lb dumbbells – 3+5+1
400m med ball run 1:45
1/2 Tabata Wall Ball – 44
2RM OHS – 95/135/165/175/185×1
50ft OH Walk w/ Keg – 50/70/95/135 Shouldered and Push Pressed 135# keg but went no where!
8min AMRAP 5 KB Snatch @20kg + 3 TGU @ 20Kg + 1 Rope Climb – 3rds + 5 + 5 + 2
A- WU- Dot Drill (all 5 patterns/work on precision) + PVC Burgener Warm Up + Skill Transfer Exercise + 30 Seconds German Hang
B- Hang Snatch (full squat)- 1 @ 75/95/95/115/115 + 3/3/3 @ 95
C- Over Head Squat- 3 Rounds of: 1 Minute Max Reps (95/65); 6/5/28 (last set was with empty bar as this combo of lifts is brutal on my shoulder)
D- 9 Minute AMRAP of: 5 each K.B. Snatch (20kg)/1 each Turkish Get Up (20)/9 each D.B. Renegade Row (25×2): 3 + 4 each
Frustrating WOD for me. Sorry to 8pm if I was not being very friendly.
Hey, it’s me! 🙂