WOD 6/14/13
8 Minutes of Hip/Ankle/Shoulder/Back/Over Head Mobility
A- WU- 3 Minutes of Double Under Practice + NFT- 10 K.B. Swing/ 8 Air Squat/8 K.B. Swing/6 Air Squat/6 K.B. Swing/4 Air Squat/4 K.B. Swing (HAP)/ 4 Air Squat
B- Fight Gone Bad= 3 Round Circuit- 1 Minute Max Reps at Each station of: WallBall (20/14-10′ Target)/Sumo DeadLift High Pull (75/55)/Box Jumps (20″)/Push Press (75/55)/Row Calories; 1 Minute Rest after all 5 stations (between rounds) + 5 Minutes Rest
C- Front Squat- 3 Minutes To WU to 70% + 7/7/7 @ 70% (Tempo=2 seconds down/3 seconds in the hole/explode up/big breath and repeat until set is completed); 2 Minutes rest between sets
D- 100 Band Pull Aparts
Hey Patty – Peak-a-boo
FGB-279 PR BY 23 REPS
Had the place all to myself this morning =)
FGB-202 ( used 18in box)
Front Squat-7/7/7@ 80pds
Great job Marisa!
WU 400m row alternating KB Swings and air squats 10/8/8/6/6/4/4/4 @ 12k
Fight Gone Bad: Modified for me by Tambot herself in retrospect to my knees and lack of exercise lol 🙂 Sumo Deadlift High Pulls @ 35/ Step ups on 20in box/ Push Press @ 35/Row/ Wall Balls @ 6 Total: 198
I have a long journey ahead. So far behind 🙁
7/7/7 Strict Press @ 35
Thank you Coach Tambot for pushing me… I <3 you
Attempted band pull aparts, did 5 on red band… My arms are done!
Love you too Nikkkk
FGB 301 rx
4×7 front squats at 95lbs
I forgot the rest because my book ran out of paper 🙁
A – 3 mins DUs
B – 3 min AMRAP 20 KB Swings (20kg)/15 Air Squats: 2 Rds + 20 KBS
C – Snatch: 1 @ 75/75/95/115/125/135F
D – FGB: 302 Rx
E – Front Squat 7 @ 135F/135/135/135
F – 50 Ring Dips (don’t know how long this took me)
G – 100 Band Pull Aparts
H – 100 Seated Ham Curls