WOD 5/6/13
5 Minutes of Ankle/Hip/Back/Rack Mobility
A- WU- 400M Run/30 Squat Jump (AFAP)
B- 1 DeadLift + 2 Hang Clean Pull + 1 Hang Squat Clean- 12 Minutes To A Heavy Single
C- Sumo DeadLift- 3 Minutes to wu to 80% + 2/2/2/2/2/2/2/2 @ 80%; Exactly 45 Seconds Rest Between Sets
D- 21/15/9 RFT of: D.B. Clean (45/25×2)/Air Squat/Row Calorie
5 Minutes of Ankle/Hip/Back/Rack Mobility
A- WU- 400M Run/30 Squat Jump (AFAP)- 3 min
B- 1 DeadLift + 2 Hang Clean Pull + 1 Hang Squat Clean- 12 Minutes To A Heavy Single- worked up to 175
C- Sumo DeadLift- 3 Minutes to wu to 80% + 2/2/2/2/2/2/2/2 @ 80%; Exactly 45 Seconds Rest Between Sets worked at 245
D- 21/15/9 RFT of: D.B. Clean (45/25×2)/Air Squat/Row Calorie not sure on my time I think about 11minutes
400m run / 30 jump squat – 1:23 run / Not sure on the JS’s but went unbroken
Oly:
3 Dead Lift + 2 Hang Clean Pull + 1 Hang Squat Clean
135/165/185/205/225
Sumo Dead Lift – 225/255/275 then 2/2/2/2/2/2/2/2 @ 295#
21/15/9 DB Hand Power Clean @45# / Air Squat / Cal Row – 9:11
1200m run
Fun one today Coach.
Wish others would post what they accomplished in the WOD with some regularity. Rx or not Rx it doesn’t matter! It’s just nice to see how everyone progresses as we only see what happens in our time slot.
Thanks for the support Cory. Would love to see some new faces on the blog too, to all my new athletes we all want to get to know you.
Warm Up – 400m run + 30 Jump Squats – 3:09
3 DeadLifts+2clean pulls+1 hang squat clean = 75/85/95/105/115F/110