WOD 6/24/13
5 Minutes of Wrist/Ankle/Hip/Back/Rack Mobility
A- WU- NFT- 200M Run/20 M.B. Clean/20 each Renegade Row (45/25×2) -6 Minute Cap
B- Clean (full squat)- 15 Minutes To A Heavy Double (touch and go reps); 90 Seconds rest exactly between work sets
C- 3 Minute AMRAP of: Power Clean (80% of above); 3Minutes rest
D- Death By Pull Up= 1 rep the first minute/ 2 reps the second minute/ continue in this fashion until no longer able to complete # of reps in 1 minute -15 Minute Cap
*E- 3 Rounds of Partner 1 Minute Max Effort: HSPU/ Hand Stand Hold; 1 Minute rest between efforts
*= If time permits/adjust # of rounds if necessary
Notes: If Partner A is doing HSPU Partner B must hold Hand Stand/Switch movements every time either partner comes off of the wall
Get it Jen! Chest to the deck
Tammy,
I kinda want to see all the pics you took today of my TGU. I need some action photos to put somewhere. BTW, this is my first post, but must say it is for my own personal gain. See ya Tuesday.
I will send them your way later today.. Too bad I did use my high tech camera..
Same for me with the dog shots, hook a tree up.
a- 2000mrun/20med ball cleans/20 (each arm) renegade rows – 3something
b-15minutes heavy double clean- 195 PR
c-3 minute max reps of 80% above- 18 reps @155#
d. deaath by pull up- 11 full rounds and then got to 9 pullups in round 12
So I heard tthat jess is retiring from 718. I am sad to see her go. Good luck to you hellloo Monday.
A – 3:24 (25lb DBs)
B – 45/95/105/115/120/125PR
C – 3min max reps of 80% of above – 21 reps @100#
D – death by pullup – 9 rounds + 6 reps
Fun workout, haven’t cleaned in a while. missed it.
Also bummed to see Jess go, will have to visit her at her new gig…
I think everyone who knows her is sad to see her go. She will be missed very much, lets remember to wish her well on all her future endeavors. Im sure she will visit from time to time 😉
A: WU: NFT- 200M Run/20 M.B. Clean/20 each Renegade Row (45/25×2).
B: Clean (full squat): 15 Minutes To A Heavy Double (touch and go reps); 90 Seconds rest exactly between work sets: 95/115/125/135/145PR
C: 3 Minute AMRAP of: Power Clean (80% of above): 18 @ 115
D: Death By Pull Up = 1 rep the first minute/ 2 reps the second minute/ continue in this fashion until no longer able to complete # of reps in 1 minute: 8 rounds + 4
Great 11am class with the Iz!
A. 2:52 @ 25lb
B. 95/115/135/145/150/155
C. 32 @ 115lb
D. SO need to work on pull ups – 6 rounds unassisted, then I died and started using the box
5 Minutes of Wrist/Ankle/Hip/Back/Rack Mobility
A- WU- NFT- 200M Run/20 M.B. Clean/20 each Renegade Row (45/25and#215;2) -3:13 Rx 6 Minute Cap
B- Clean (full squat)-15 Minutes To A Heavy Double (touch and go reps); 90 Seconds rest exactly between work sets
185/205×1
C- 3 Minute AMRAP of: Power Clean (80% of above); 3Minutes rest
24@155
D- Death By Pull Up= 1 rep the first minute/ 2 reps the second minute/ continue in this fashion until no longer able to complete # of reps in 1 minute -15 Minute Cap
15 rounds UB Rx
*E- 3 Rounds of Partner 1 Minute Max Effort: HSPU/ Hand Stand Hold; 1 Minute rest between efforts
13/10/9
Oly:
A- WU- NFT- 200M Run/30 DB Cln 25#/20 Ring Row
B – 1RM Snatch – 95/95/115/115/115/115 (stayed light as I get more comfortable with new technique)
C- 2RM Clean – 135/185/205/215/225 (failed 2nd rep)
D- Death By Pull Up – 14rds + 12
WU= 200M Run/20 MB Clean (20#)/20 each Renegade Row (45#)=3:11
Clean- 12 Minutes to a Heavy Double= WU- 2@75/95/135 + WS- 2@155/175/195/210pr for a double
Olympic Squat- WU- 3@135/165/165/185 + WS- 4/4/4/4/4/4/4/4/4 @195 (70%);Every 2 Minutes
Death By Pull Up= 15 Rounds (12 unbroken) RX’d
Good to be back 🙂
Oly WOD at 5pm
Warm Up – 200m run/30 DB Squat cleans 15lbs/ 20 ring rows modified – 4:00
Snatch Singles – 55/65/75/80/85/90FF
Clean Doubles – 95/105/110/115/120 FFF ( but I got the first rep for each attempt at 120)
Death by Pull Ups = 10+5 RXed