WOD 5/9/11

Warm Up- Coaches Choice

Row 1k @ 24SPM

400M Walking Lunge

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

15 replies

coachcanadan says:
05/09/2011 at 1:37 PM

Couldn’t do JT today because my shoulders are already sore as hell.

Squat Cleans 3-3-3-3-3
135-145-155-165-175(PR)

400m Walking Lunges
Total: 9:57, 280 lunges

1000m row @ 28s/m (read it wrong)
Total: 3:25

Nice job to Gabe and Aaron for killing it on JT today! What a freaking WOD!

Coach Dan
Reply
- Tammyli says:
  05/09/2011 at 4:31 PM
  
  NO ReP!!
  
  Those squat cleans don’t even count since you didn’t do JT. You should have just taken a rest day 😛
  
  No REP!!!
  Reply
- Head Coach says:
  05/09/2011 at 4:51 PM
  
  Congrats on ur PR! Didnt realize you went that heavy.
  Reply
Head Coach says:
05/09/2011 at 3:27 PM

1K Row @24SPM=4:06
400M Walking Lunge=8:32-370 Lunges Total 180 each
JT RX.d=13:33
9 Pistols each leg
Reply
- coachcanadan says:
  05/09/2011 at 3:31 PM
  
  Elite! 13:33! Badass. Nice job on the lunges, too!
  Reply
  - Head Coach says:
    05/09/2011 at 3:33 PM
    
    Thanks Coach! Feel like my shoulders and legs are going to fall off:p
    Reply
Marina says:
05/09/2011 at 3:33 PM

Dan do you just make up your own programming? Lol
Reply
- Head Coach says:
  05/09/2011 at 3:39 PM
  
  Yeah Dan… Hmmm???? My Sholders Hurt boo hoo:p lol
  Reply
  - coachcanadan says:
    05/09/2011 at 4:44 PM
    
    NO REP!!!!
    Reply
    - Head Coach says:
      05/09/2011 at 4:50 PM
      
      lol, no rep!
      Reply
    - Marina says:
      05/09/2011 at 4:52 PM
      
      Oh hey I have an idea screw Iz’s programming let’s do whatever we want every day… Oh wait isn’t that called Gold’s gym? 😛 lmao
      Reply
      - coachcanadan says:
        05/09/2011 at 5:39 PM
        
        I didn’t tell you about the bicep curls i did today in a squat rack. and i’m still waiting for that leg press machine to come in so i can really work my legs.
        Reply
        
        Ryan says:
        05/09/2011 at 6:41 PM
        
        New hero workout!
        (Dan)
        21/15/9 shake weight/ hoolahoop
        Reply
Tammyli says:
05/09/2011 at 7:05 PM

1k Row – 5:08
JT – 12:28 w/ band assisted HSPU
400 Walking Lunges 18:27

OH MY WOD !!!!!!!! I wont be walking this week……
Reply
Cory says:
05/09/2011 at 7:58 PM

Glad to be back in box but the rest was great.

I was just going to do cart wheels and skipping but decided to do the WOD’s.

3min of Double Unders – 200. This was a great round for me as I went unbroken the first 60 sec for a total of 112 (PR for unbroken by 32 and PR for 100 by over 50sec) and then finished 200 in 2:33 another PR. I was pretty gassed after that and stopped.

1000m Row @ 24 SPM – 3:47 (PR by about 15 sec.)

400m Walking Lunge – 9:47 and about 380 total lunges (lost track after 300 – went to a happy place)

JT – 14:20

Fun times…..
Reply