WOD 5/17/13
5 Minutes of: Shoulder/Hip/Wrist Mobility
A- WU- 21/15/9 RFT of: Jumping Ball Slams (20/15)/Calories Rowing + 10 Each PVC: Muscle Snatch/Snatch Press/OHS/Sots/Duck Walk Forward/Back
B- Power Snatch- 3/3/3/3/3/3/3 Max Effort; 90 Seconds Rest Between Efforts
C- Helen= 3 RFT of: 400M Run/21 K.B. USA Swing (24/16kg)/12 Pull Up
D- GHD Sit Up- 12/12/12/12 + For Time- 100 Banded Good Morning (light band)
Endurance
A- WU- 21/15/9 RFT of: Double Unders/Ball Slams (15#) 3:42
B- Squat Snatch- 8 min to heavy single- only got to 70#. Work at 60% for 3 rounds for 1 minute MR- 30 @45#
C- Helen= 3 RFT of: 400M Run/21 K.B. USA Swing (16kg)/12 Pull Up- 12:46Rx
felt awesome to wod before work, good to see the am crew 🙂
21/15/9 – jumping ball slams (#15)/row for calories – forgot the time but those jumping ball slams r no joke!
snatch – 7×3 = got up to #75
Helen – 12:40RX and that is a 20 second PR 🙂
3×12 GHD situps
A- WU- 21/15/9 RFT of: Jumping Ball Slams (20/15)/Calories Rowing — not sure my time… This made my lungs hurt.
B- Power Snatch- 3/3/3/3/3/3/3 Max Effort; 90 Seconds Rest Between Efforts — I got up to 85lbs.
C- Helen= 3 RFT of: 400M Run/21 K.B. USA Swing (24/16kg)/12 Pull Up — 10:11RX, I think. That was 20 seconds or so slower than last time. 🙁
D- GHD Sit Up- 12/12 (ran out of time)
A- WU- 21/15/9 RFT of: Jumping Ball Slams (20/15)/Calories Rowing: 5:00 Rx + 10 Each PVC: Muscle Snatch/Snatch Press/OHS/Sots/Duck Walk Forward/Back
B- Power Snatch- 3 @ 65/75/95/105/115/125 (failed on 3rd rep)
C- Helen= 3 RFT of: 400M Run/21 K.B. USA Swing (24/16kg)/12 Pull Up: 10:46 Rx (PR by 1:14)
D- GHD Sit Up- 12/12/12/12
Nice work dude. Really been killing stuff….
*A big shout out to Marina for motivating me to WOD this AM. You’re my BOY BLUE! haha
A- WU- 21/15/9 RFT of: Jumping Ball Slams (20/15)/Calories Rowing: *didn’t write down my time. I kinda love ball slams though, such a good workout.
Each PVC: Muscle Snatch/Snatch Press/OHS/Sots/Duck Walk Forward/Back *duck walk backwards is interesting*
B- Power Snatch- 3/3/3/3/3/3/3 Max Effort; 90 Seconds Rest Between Efforts- Got up to 85lb.
C- Helen= 3 RFT of: 400M Run/21 K.B. USA Swing (24/16kg)/12 Pull Up: 12:22RX *not sure what my last time was…i need to legit start writing my times down.
D- GHD Sit Up- *didn’t have time for situps, had to get to work! :-/
I like you man, but you’re crazy.
(At the risk of being lame for explaining my joke, I’m also referencing Old School.)
It was awesome seeing you this morning! You and Marina should come to the morning classes ALL THE TIME (for the next two weeks while I’m still in the area).
Not keeping track of your times is a NO REP.
5 Minutes of: Shoulder/Hip/Wrist Mobility
A- WU- 21/15/9 RFT of: Jumping Ball Slams (20/15)/Calories Rowing 4:44 shared a rower with Alex+ 10 Each PVC: Muscle Snatch/Snatch Press/OHS/Sots/Duck Walk Forward/Back
B- Power Snatch- 3/3/3/3/3/3/3 Max Effort; 90 Seconds Rest Between Efforts
95/105/115/125/135/145 took it easy on these really wanted to focus on touch and go reps
C- Helen= 3 RFT of: 400M Run/21 K.B. USA Swing (24/16kg)/12 Pull Up 9:31 four seconds slower. The run felt wrist than ever.
D- GHD Sit Up- 12/12/12/12 + For Time- 100 Banded Good Morning (light band)
A- WU- 21/15/9 RFT of: Jumping Ball Slams (20/15)/Calories Rowing – 5:08
B- Power Snatch- 3/3/3/3/3/3 – 45/95/115/125/135/140
C- Helen= 3 RFT of: 400M Run/21 K.B.S. (24kg)/12 Pull Up – 9:36 PR by about 20sec. I haven’t PR’ed a “named” WOD in over a year I think. Really wanted the sub 10min tonight. Went unbroken until the last 5 pull ups. Next time!
D- GHD Sit Up- 12/12/12/12