WOD 6/29/12 C
148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
148 26th Street
Brooklyn, New York 11232
CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.
Site by Digital Marketing New Jersey
2k m row 7:18.9 PR
Bench w/ chains
3/3/3 @ 135lbs + chains (26lbs)
3/3/3/3/3 @ 155lbs + chains (26lbs)
21/15/9
Power clean @ 135lbs
Ring dips
4:58
2k m row 7:18.9 PR
Bench w/ chains
3/3/3 @ 135lbs + chains (26lbs)
3/3/3/3/3 @ 155lbs + chains (26lbs)
21/15/9
Power clean @ 135lbs
Ring dips
4:58
1 min max reps DU’s- rd1-85/rd2-100/rd3-100
Snatch- WU- 3@95 WS- 5/5 @107 + 5@123
Clean & Jerk- WS- 5/5@130 5@150
HB Sq- WS- 6/6@178 + 6@206
GHD Back Extension- 12/12/12
Strict Toes Through Rings- 12/12/12
Strict HSPU- 22 Kipping HSPU- 23
Sqt: 1RM @ 285#
Bench: 4RM @ 170# (improvement)
Snatch: 1RM @ 145# (best since I changed my form)
Great noon class. Still sore from those deadlifts on Wednesday.
400m run- 200 backwards/ 200 forwards.
10-1 – 14:25 rx
Pullups were the hardest part. Gotta learn better kipping/ butterfly/ get stronger.
750m row 3:04.2
Hot!!!
Rory you’re not fooling anyone, we know it’s you 🙂
Haha
30 muscle ups for time
5:21
Hang squat clean
3/3/3 @ 95/115/135
Clean high pull
3/3/3 @ 185lb
Back Push jerk
1 @ 135/155/175/185/195/205/225 PR/ 230f
Had a great time in the Strength WOD with my friends Thomas/ Mustafa & Travis
Warm Up – Tabata rope undulation – Tom you kicked my butt, your strong kiddo
15 min AMrAP – 3 Back Squats/ 3 MU progressions (3 dips/3 transitions/3 chest to Ring pull ups) 3 Jerks @ 85 – 6 rds + 3+3+2
Axel deadlift Tabata @ 125 neutraul grip 🙂 – 32 reps ( 4000 lbs in 3:50 )
🙂 🙂 🙂
Yesterday’s 6pm Olympic Lifting and 7pm WOD were awesome despite the heat. Thanks (as always) for helping me not only get an amazing workout, but for making me feel stronger than I sometimes believe! Good job on the watermelon, too!