WOD 6/10/14
8 Minutes of Hip/Back/Ankle Mobility
A- WU- Tabata Alternating 4 Rounds each: Air Squat/OH Walking Lunge (45/25)
B- Hang Snatch (BTK)- 3/3/3/3/3 @80%; 60-90 Seconds Rest Between Sets -16 Minute Cap
C- DeadLift- 7 Minutes WU To 80% + 2 Every 45 Seconds for 9 Rounds or 6 Minutes (Tempo: X/1/3)
D- 3 RFT of: 12 each alternating Pistols/14 Box Jump (30/24″)/200M M.B. Run (20/14) -12 Minute Cap
Post your scores to the Whiteboard.
Flat back chest up.
I think Appa needs a little bio 🙂
Started my morning off the right way!
125 DU’s = 1:48 😛
Week 10 Day 2
Power Clean Doubles – 35k/40k/45k/45k
Split Jerk Doubles – 35k/40k/45k/45k
Front Squat 3/3/3/3 @ 55k
9am WOD 6/11/14 w/ Coach Dariel
Warm Up – Tabata Alternating 4 Rounds each: Air Squat/OH Walking Lunge (45/25) 60 Air Squats/ 20 OH Lunge ea @ 25lbs
Hang Snatch (BTK)- 3/3/3/3/3 @30k Sets across – worked at 70%
DeadLift- 195lbs (77%) + 2 Every 45 Seconds for 9 Rounds
3 RFT of: 12 each alternating Pistols/14 Box Jump (24″)/200M M.B. Run (14) = Rx 2rd+9 pistols each in 12 minutes. I used a 10lb plate under my heels for the pistols.. Getting better 🙂
NIce WOD today, dont miss it!
Open Bar
WU- Tabata DU- 205 (not feeling it today, was tired)
EMOMx10
1 Power Clean
3 Front Squats
1 Split Jerk
6 rounds at 135# and then dropped to 125# for next 4 rounds
Outlaw MU Progression-
3X20 hollow swings
3X10 hip explosions on box
2X10 strict MU from sitting on floor with black band
*this took forever (meaning about 25 minutes) and I have to do it 3X a week- Lord help me I better stick with it and get a MU at the end!
I witness a few more cool PRs tonight!
Jenessa got 2 strict pull ups – after a lot of hard work and dedication to this movement, what at great birthday for her!!
Katie, jumped up on our 20″ box today!!
Timur got his first bar muscle up!! What what!!!!
Welcome back brian, Jeanie, and Josh
Thanks, Tam! Appreciate all your support and guidance! <3