WOD 5/2/13
5 Minutes of Ankle/Hip/Back Mobility
A- WU- 3 Minutes of: Triple Under or Double Under Practice + 2 RNFT of: 5 Tuck Jump/5 each Jump Lunge/15 Air Squat/10 each Walking Lunges
B- Clean (full squat)- 3/3/3/3/3 Max Effort; 90 Seconds Rest Between Attempts -12 Minute Cap
C- DeadLift- 10 Minutes To A Heavy Single
D- 3 Minutes WU: M.B. Clean Wall Ball + Fot Time: 50 Squat Clean Wall Ball (20/14)/50 Burpees/25 Squat Clean Wall Ball/25 Burpees
5 Minutes of Ankle/Hip/Back Mobility
A- WU- 3 Minutes of: Triple Under or Double Under Practice + 2 RNFT of: 5 Tuck Jump/5 each Jump Lunge/15 Air Squat/10 each Walking Lunges
B- Clean (full squat)- 3/3/3/3/3 Max Effort; 90 Seconds Rest Between Attempts -12 Minute Cap
95/135/185/205Pr/225 for 1(f)
C- DeadLift- 10 Minutes To A Heavy Single
135/185/225/275/315/365/390Pr
D- 3 Minutes WU: M.B. Clean Wall Ball + Fot Time: 50 Squat Clean Wall Ball (20/14)/50 Burpees/25 Squat Clean Wall Ball/25 Burpees
10:31 Rx plus judge by Tambot
We had too many PRs today for this blog to be so lonely. Lets go ppl. Lets hear it.
Twist my arm, Dariel!
I PR’d the Clean (full squat) at 75, so hopefully I get to move up to the Big Girl Bar soon.
And my Deadlift I PR’d at 135. But I could have gotten more. Damn you, clock: Damn. You.
Nicely done.
A- WU- 3 Minutes of: Triple Under or Double Under Practice + 2 RNFT of: 5 Tuck Jump/5 each Jump Lunge/15 Air Squat/10 each Walking Lunges
B- Clean (full squat)- 3/3/3/3/3 Max Effort; 90 Seconds Rest Between Attempts -12 Minute Cap
75#/85#/95#/105#/105#
C- DeadLift- 10 Minutes To A Heavy Single 185# (PR)
D- 3 Minutes WU: M.B. Clean Wall Ball + Fot Time: 50 Squat Clean Wall Ball (14)/50 Burpees/25 Squat Clean Wall Ball/25 Burpees 12:18
C- pr’d 455lbs judged by jancinto (and my back is still in one piece Iz)
D- 14:05 rx
That’s amazing. 455 beast mode.
Squat cleans – 75/85/95/105/115×1, 115F, 115F
Deadlift – 115/125/145/165/185/200PR!!!! finally in the 2’s club! 🙂
metcon – 50 MB clean wall ball/50 burpees
25 MB clean wall ball/25 burpees
Time: 15:34 RX
OUCH!
Wow, congratulations to all of you guys! Lot’s of PR’s today, must have been the beautiful weather 🙂
Come on son. It’s the programming.
Oh and by the way had a great time with Ann today, at Brooklyn Beast Parkour Gym. You guys should definitely check it out http://bklynbeast.com
B- Clean (full squat)- 3/3/3/3/3 Max Effort; 90 Seconds Rest Between Attempts -12 Minute
95#/115#/125#/135#/145# pr
C- DeadLift- 10 Minutes To A Heavy Single
145#/185#/225#/265#/275# pr
D- 3 Minutes WU: M.B. Clean Wall Ball + For Time: 50 Squat Clean Wall Ball (16#)/50 Burpees/25 Squat Clean Wall Ball/25 Burpees
13:51