WOD 6/12/13
8 Minutes of Ankle/Hip/Back/Foot Mobility
A- WU- 6 Minute AMRAP of: 20 Air Squat/30 Double Unders; 3 Minutes Rest
B- Olympic Squat- 10/10/10/10 @ 50% (of 6/5/13); 2 Minutes Rest Between Sets
Notes: Tempo should be 3 seconds down/no rest at the bottom/explode back up/take a breath and do it again the same way until all reps are completed
C- Lunge (front rack)- 12/12/12 Each Leg Alternating/Max Effort; 90 Seconds Rest Between Sets
D- For Time: 200M Burpee Broad Jump
SEXY TIME!
Uuuuuummmmm Huuummm
Nice Tshirt!
A) 5 rnds+20 squats+20 doubles
B) Olympic squat= 95lbs
C) Racked lunge= 75lbs
D) 200m burpee broad jump= 6:20rx
A- WU- 6 Minute AMRAP of: 20 Air Squat/30 Double Unders; 3 Minutes Rest: 4rounds + 20 Air Squats + 3 DU’s
B- Olympic Squat- 10/10/10/10 @ 50% (of 6/5/13); 2 Minutes Rest Between Sets: Worked at 125lbs.
C- Lunge (front rack)- 12/12/12 Each Leg Alternating/Max Effort; 90 Seconds Rest Between Sets: Worked at 95lbs.
D- For Time: 200M Burpee Broad Jump: 10:06 – This sucked.
Where have you been Brian!??
Where have YOU been?!?!?!?! Me & the mornings are good friends, but I might be in your 6p class tomorrow.
a) 2 rounds+20 squats+10 doubles
b) Oly squat= 95lbs
c) Front lunge= 75lbs
d) 200m burpee broad jump= 9:57rx
rough day for me, once again I learn the lesson: get more than 5 hours sleep on a WOD day!
b
For whatever reason, I thought the kettlebell class would give me a reprieve from the brutal, leg intensive WOD. Stupid me!
Kettle bells looked brutal today.
Ok, I’m going to start doing this.
A) 3 rounds + 20 squats + a little something. (Subbed 1min DU practice for the DUs.)
B) Oly Squats 10/10/10/10 @90lbs
C) Front Lunge 12/12/12 @75lbs
D) 200M Burpee Broad Jump = 10:41rx
Welcome to the blog and nice work today
A- WU- 6 Minute AMRAP of: 15 Ball Slams (15#)/run to corner with 15# ball- 5 rounds
B- Olympic Squat- 10/10/10/10 @ 50% (of 6/5/13); 95/95/105/105
Notes: Tempo should be 3 seconds down/no rest at the bottom/explode back up/take a breath and do it again the same way until all reps are completed
C- Axel Zercher Lunge 4×10 (total) 75#
D- For Time: 200M Burpee Broad Jump- 8:54 Half way through this I was wondering why I asked Iz if I could do this instead of what was planned for strength class. I am a masochist!
A- WU- 6 Minute AMRAP of: 20 Air Squat/30 Double Unders; 3 Minutes Rest:
4rounds + 10 air squats
B- Olympic Squat- 10/10/10/10 @ 50% (of 6/5/13); 2 Minutes Rest Between Sets:
110lbs.
C- Lunge (front rack)- 12/12/12 Each Leg Alternating/Max Effort; 90 Seconds Rest Between Sets:
75lbs.
D- For Time: 200M Burpee Broad Jump: 9:56
I got cooties all over my hands doing this 🙁 lets plan something inside next time!
A- WU- 6 Minute AMRAP of: 20 Air Squat/30 Double Unders; 6 Rds + 20AS + 24 DU
B- Olympic Squat- 10/10/10/10 @ 115/125/125/125
C- Lunge (front rack)- 12/12/12 Each Leg Alternating/Max Effort @ 75/95/105
D- For Time: 200M Burpee Broad Jump: 8:40
I need to floss more
B- Olympic Squat- 10/10/10/10 @ 135
C- Lunge (front rack)- 12/12/12 Each Leg Alternating/Max Effort @ 135
D- For Time: 200M HEPC Burpee Broad Jump
I went for 100 walking luncges and then 3 minutes of burpee broad jump inside. 29 total