WOD 5/6/15
8 Minutes of Hip/Ankle/Lumbar Mobility
A- WU- Half Tabata- Box Jump (30/24″) + Half Tabata- Double Unders
B- Squat- 15 Minutes To Build To A Heavy Set of 20 Reps
C- Karen= For Time: 150 WallBall (20-10’/14-9′) -12 Minute Cap
D- Barbell Glute Bridge– 8/8/8/8 (HAP) -8 Minute Cap
E- For Time- 100 Each Walking Lunge -6 Minute Cap
whoa.
I hope no one was planning on having the ability to walk on Wednesday!
5/6/14 conjugate
A-WU- 5 min amrap of
15 wallball/15 med ball cleans/15 double under( sub 20 singles)
B-Front squat 1rm 15 minutes
C-front squat 3*5@75% (6 min)
D-Good morning 3*10 (6 min)
E-back extension 3*20
thank you sir.
Your welcome sir
*late cancels reservation*
7 RFT of
7 C&J @115
7 burpee box jump@24″
11:07
I wanted sub 11 so bad. Need more mental fortitude.
Warm Up: 1/2 TABATA Box Jump – 30 reps @ 18″ + 1/2 TABATA DU’s – 116 reps
High Hang Snatch – 3/3/3/3/3/3 @ 20k/23k/25k/27k/30k/30k/30k
3 Snatch Pulls + 1 Snatch – 1/1/1/1/1 @ 30k/33k/35k/38k/38k/38k
Snatch Balance – 3/3/3/3/3/3 @ 65lbs/85/85/85/85lbs
Front Squat + Press 5/5/5/5 @ 45lbs/45lbs/55/55
That was Week 6 Day 1
Then I hit Up Week 6 Day 2
3 Clean Pulls + 1 Clean – 1/1/1/1/1/1 @ 35k/38k/41k/45k/48k/48k/48k
Split jerks from the blocks 3/3/3/3/3/3 @ @ 35k/38k/41k/45k/48k/48k/48k
Back Squat 5/5/5/5/5 @ 95/125/135/145/145/145lbs
Congested to everyone who pr’d their front squat. Keep up the good work.
I like the congested for congratulations:)
Lol spell check. “It will spell the words correctly” they said.
8 Minutes of Hip/Ankle/Lumbar Mobility
A- WU- Half Tabata- Box Jump (30/24″) + Half Tabata- Double Unders- 25 – 30
B- Squat- 15 Minutes To Build To A Heavy Set of 20 Reps bar- 135-165 do
C- Karen= For Time: 150 WallBall (20-10′/14-9′) Karen kicked my ass. 8:48
D- Barbell Glute Bridge- 8/8/8/8 (HAP) -8 Minute Cap More kama sutra barbell love. 115
ran out of time for the lunges so I did Lunches instead
I like the lunches for lunges.
conjugate @ globo
A-WU- no med balls at the globo. subbed an assisted pistols / DUs AMRAP of my own devising.
B-Front squat 1rm 15 minutes
45/115/135/155/185/195PR
C-front squat 3*5@75% (6 min)
worked @ 150
D-Good morning 3*10 (6 min)
115/135/145
E-back extension 3*20
No GHD @ globo. subbed the globo equivalent.
Excellent work
For all the 20 rep squatters, don’t forget the milk
Open Bar
WU- 400m row x2
MU Practice- 15 minutes worked on getting my hips up and bringing rings below my chest.
Snatch Pull/Power Snatch/Squat Snatch- WU to 80# and then 1 set every minute for 7 minutes
WOD
WU- Half Tabata- Box Jump (24″)- 31 + Half Tabata- Double Unders- 123
Squat- 15 Minutes To Build To A Heavy Set of 20 Reps
115#/125# both 20 reps
Karen= For Time: 150 WallBall (14-9′)- 7:56 Rx that’s a 7 second PR son!
Really nice score.
Week 1/Day 3 5/6/14
A- Wu- half tab of Du’s+Box jumps- 147 du’s + 30 box jumps at 30″
B- BTK (below the knee) Snatch- 3@40/40/43/53/60/60/60kg
C- BTK Power Snatch- 5@48/48/48
D- squat- 5@73/85/100/100/100kg
E- Reverse Hyper- 15/15/15/15/15@90 + Hollow Rock- 20/20/20/20 + GHD Sit up- 10/10/10/10 + GHD Banded Back Extension- 10/10/10/10
Any normal person seeing this WOD would ask why?!? Here its why not?!?
1/2 Tabata – Box Jump 30″ / DU – 28/139
Squats – Warm Up 5 @ 45/135/165 Work Sets – 20 @ 185/205
Karen – 10:16 (Legs were so shot after the squats)
Great work on the PR Tina!
Late Post:
A) Tabata 1/2 Box Jump (30′) – 28 & 1/2 DU – 111
B) HBBSQ 20rep – 45/95x1o & 125/135×20
C) Karen – 8:04 – previous best 7:56, wasn’t feeling good, no gas
D) Weighted Hip Bridge thing 8@95/115/135/155
E) 100 each walking lunge w/ Greg, NFT
A) Tabata 1/2 Box Jump (30′) – 24 & 1/2 DU – 127
B) HBBSQ 20rep – 135/155
C) Karen – 8:16 – first full Karen, so PR!
D) Glute Bridge 8@95/115/135/155
E) 100 each walking lunge w/ Dave, NFT
Legs didn’t hurt enough after yesterday. So I biked to work today. Hope I can make it home…