WOD 6/13/14
8 Minutes of Hip/Lumbar/Ankle Mobility
A- 400M Run @ 60-70%; 90 Seconds Rest + 2 Rounds of: 400M Run@90-100% RPE; 2 Minute Rest Between Rounds
B- Squat- 18 Minutes To A 5RM; Rest as needed between efforts
C- Front Squat- 6@70/5@80/3@90+1/1@95%; 1-3 Minutes Rest Between Sets -15 Minute Cap
D- 3 Rounds of: Max Effort Supine Chinese Plank; 45 Seconds Rest
Post your scores to the Whiteboard.
For time:
100 wallball
100 du
20 mu
10:40 rx
Got 10 straight mu then went into sets of 3&2 100 ub du
A: Row – 500m x 3
B: HBBSqt – 5 @ 185/225/245/265
C: FSqt – 6 @ 165 / 5 @ 225 / 3 @ 255 / 1 @ 265 / 1 @ 265
D: CHPlk – 1min each rd x 3
Its been nice having you as a coach the last 2 days D. Good seeing ya..
Thanks Cory. You are breasting out man. I like to see you move those weights and bang out those muscle ups
How did I miss Cory? 🙁
Week 10 Day 4
Below the knee clean – 2/2/2/2 @ 65lbs/85lbs/105lbs/105lbs
Split Jerk 2/2/2/2 @ 65lbs/85lbs/105lbs/105lbs
Front Squat – 3/3/3/3/3 @ 105lbs/125lbs/135lbs/135lbs/135lbs
I saw Timur also hit 275 for 5 on the squat.
Nice numbers guys