WOD 6/19/13
6 Minutes of Over Head/Shoulder/Hip/Ankle/Wrist Mobility
A- WU- 200M Run @ 90% RPE + 2 Rounds of 30 Seconds each: CrabWalk forward/PVC OH Duck Walk forward + 30 Seconds German Hang
B- Over Head Squat- 8 Minutes To A Heavy Single
C- Olympic Squat- 2/2/2/2/2 @ 80% of 1RM (Tempo: 2 seconds down/0 at the bottom/explode back up/take a breath and repeat for all rounds and reps); 1 Minute Rest Between Efforts
D- 3 RFT of: 400M Run/20 Burpee Box Jump Over (24/20″)/1 Rope Climb
E- GHD Hip Extension- 12/12/12/12 (45/25)
6AM Strength w/ Iz, always fun.
A) 3RFT 200M Run, 50M Crab Walk, 3 Skin the Cats – 3:44
B) 1RM OHS – 145 – was shaky
C) 10×3 High Bar BSQ @ 135
D) 7 Min AMRAP : 12 Burpee Box Jump, 1 Rope Climb, 250M Row
2rds+12 Burpees+1 Rope Climb
I’m wondering what the standard 3 RFT results are. Burpees over a box are terrible.
burpees suck enough, add a box jump just for kicks not fun
A- WU- 200M Run @ 90% RPE + 2 Rounds of 30 Seconds each: CrabWalk forward/PVC OH Duck Walk forward + 30 Seconds German Hang
B- Over Head Squat- 8 Minutes To A Heavy Single: 45/95/115/125 (PR by 20lbs)
C- Olympic Squat- 2/2/2/2/2 @ 80% of 1RM (Tempo: 2 seconds down/0 at the bottom/explode back up/take a breath and repeat for all rounds and reps); 1 Minute Rest Between Efforts: We worked at 170lbs.
D- 3 RFT of: 400M Run/20 Burpee Box Jump Over (24/20″)/1 Rope Climb: This ended up being a 12 AMRAP: Got 2 full rounds and a run.
6 Minutes of Over Head/Shoulder/Hip/Ankle/Wrist Mobility
A- WU- 200M Run @ 90% RPE + 2 Rounds of 30 Seconds each: CrabWalk forward/PVC OH Duck Walk forward + 30 Seconds German Hang
B- Over Head Squat- 8 Minutes To A Heavy Single 135 (tore palm yesterday with 21/15/9 mu/KB snatch)
C- Olympic Squat- 2/2/2/2/2 @ 80% of 1RM (Tempo: 2 seconds down/0 at the bottom/explode back up/take a breath and repeat for all rounds and reps); 1 Minute Rest Between Efforts 225
D- 3 RFT of: 400M Run/20 Burpee Box Jump Over (24/20″)/1 Rope Climb 12:20
E- GHD Hip Extension- 12/12/12/12 (44)
3 RFT 200m run/50′ crab walk/3 skin the cats- 7:18
overhead squat got to 155. I need more depth..
10 rounds of 1 C&J +3 olympic squats at 135# felt soo good
7 min AMRAP- 12 burppee box jump’s/250m row/rope climb- 2 full rounds
I think it was victor climbing the rope without his feet all upper body. beast like
A- WU- 3 Rounds of 200m run/50 ft CrabWalk/3 skin the cat
B- Over Head Squat- 8 Minutes To A Heavy Single (115#)
C- Olympic Squat- 3×10 @ 60% of 1RM 45 seconds Rest Between Efforts (95#)
D- 3 RFT of: 25 Burpee Box Jump Over (24/20″)/1 Rope Climb/500m row- 17:04Rx (man oh man this was tough!)
3 RFT – 200m + 50m crab walk + 3 Skin the Cat – 5:19
OHS 1RM – 95/135/155/175/195
10 rds – 1 C&J + 3 HBBS @ 135#
3 RFT – 25 Burpee Box Jump @ 20″ + 1 Rope Climb + 500m Row – 19:50
This triplet completely kicked my ass. At the start of round 3 I honestly didn’t think I could finish this and was praying Iz would call time…..he didn’t.
Burpee Box Jumps were 24″….wish they were 20″.
Strength class
A) 7:??
B) oh squat= 130lb
C) High bar= 115lb
D) medcon= 15:57( 25 burpee box/1 rope climb/ 400m run)