WOD 6/10/13
8 Minutes of Ankle/Rack/Hip/Back/Wrist/Elbow/Lat Mobility
A- WU- 3 Minutes of Triple or Double Under Practice + 400M M.B. Run (20/14)
B- Front Squat- 18 Minutes To A 1RM; 2 Minutes Rest Between Efforts
C- 3 RFT of: 200M Farmers Carry (2/1.5 poor x2)/10 Hang Power Clean (155/105)
Aww love this picture. Boom, Boom, POW!
Good one this morning, but I just don’t function at full capacity at 6am, but I needed to get this in!
A- WU- 3 Minutes of Triple or Double Under Practice + 400M M.B. Run (20/14) I could barely do a DU this morning and I think I ran this at 2:04 or something
B- Front Squat- 18 Minutes To A 1RM; 2 Minutes Rest Between Efforts- 95#/115#/125#/135#/145#/155#@1/155 (F)
C- 3 RFT of: 200M Farmers Carry (35×2)/10 Hang Power Clean (95#)13:44 **I figured out on the 2nd round that if you do the farmer’s carry at a trot it is less taxing on your forearms…so there you go, now everyone can beat my time!
Oly Class:
500m Row – 1:44 + 2min DU -150
Hang Power Clean – 135/185/215/225
Front Squat – 135/165/205/225/245/265/275(PR)
3rds – Farmers Carry(6.5 lengths of the box) @ 24kg x 2 + 10 Sq Cleans @ 135# – 11:04
Excellent work. Your almost st the 300lb mark for that front squat.
Thanks buddy. Maybe 300# next year.
A- WU- 3 Minutes of Triple or Double Under Practice
B- Front Squat- 18 Minutes To A 1RM;
135/135/150/160/170/175/180pr/185fail
C- 3 RFT of: 200M Farmers Carry (2/1.5 poor x2)/10 Hang Power Clean (155/105)
16:39 Rx. I almost died doing this one!
Good job on the pr.
I like it when your serious, great performance today.
Olympic Lifting
500m Row: 1:59
2 min Double Under: 57
Hang Power Clean: 5@45/3@95/2@115/125/135/145/155f
Front Squat: 3@95/2@105/2@115/125/135/145/155/165/175Pr
3 RFT: Farmers Carry (6.5 lengths of box) @ 1 pood each hand/
10 Squat Clean @ 95#
10:48
doubles for about 3 minutes. then a 400 m Med Ball run: 2:09 on the run
front squat- 135/155/175/195/205/215/225fx3
farmer carry / clean couplet. this hurt. 16.46 RXed