WOD 6/5/13
6 Minutes of Hip/Ankle/Back/Shoulder/Over Head Mobility
A- WU- 3 Minute Row @ 70-90% RPE + 2 Minutes Max Reps Over Head Walking Lunge (45/25); 3 Minutes Rest
B- Olympic Squat- 18 Minutes To a 1 RM; 2 Minutes Rest Between Efforts
C- 3 RFT of: 400M Run/50 WallBall (20/14)
Notes: New Standard For WallBall All Athletes To A 10′ Foot Target!
D- NFT- 100 Band Good Mornings
This was a sucky day to double WOD but I pushed through somehow..and apparently “God doesn’t help you” (quote from Tammy).
KB Class
5 rounds 1 min max calorie row/12 US KBS (started with 44# and dropped to 35# for second round) 8:40 something I think
10 min MR KB Front Squat (44#) 90
EMOM 5 jumping squats
3RFT- 2 min Max DU/21 Air squats/15 (each) lunges/9 Thrusters (45#)- 12:05 I think or 14:05 it’s hard to think after all this work
9am WOD
6 Minutes of Hip/Ankle/Back/Shoulder/Over Head Mobility
A- WU- 3 Minute Row @ 70-90% RPE + 2 Minutes Max Reps Over Head Walking Lunge (25); 3 Minutes Rest
B- Olympic Squat- 18 Minutes To a 1 RM; 2 Minutes Rest Between Efforts- 165# this might have been a PR, but have not done a back squat in MONTHS!!!
C- 3 RFT of: 400M Run/50 WallBall (20/14) 17:43 (This was absolutely brutal)
I will be lucky if I can walk tomorrow! Rest day- yay!!
Hahahaha Great squats today Babs
Warm-up:
3 mins walking Olivia lunges. Olivia is 23#.
2 min rowing. I actually kept going a few seconds to try for my 500 m PR. And I got it. 500 m in 2:03.
Strength:
45×3, 65×2, 85×1, 95×1, 105×1, 115×1.
My previous 1RM is 135. I stopped at 115 this time because of Olivia and because I think I wasn’t going as deep as I should have.
WOD:
3 RTF of: length of the block x 2 Olivia run (Olivia is 23#) / 25 Olivia thrusters or squats
=>14:17
Olivia only wanted to do about 15 thrusters or squats before she was done. One round I used the 20# med ball to finish. Another round I used a 25# plate to finish.
Yay for my rowing PR!
Now to dial my diet in…
Huge PR on that Row, go girl.. Your motivation was sad Olivia
My motivation was, “Holy crap, I’m close to a PR! GET SOME!” 😉
Took the 7am class and ALMOST canceled but I’m glad i didn’t. So nice to see new faces in the morning and to WOD early. Beautiful weather, beautiful morning!
6 Minutes of Hip/Ankle/Back/Shoulder/Over Head Mobility
A- WU- 3 Minute Row @ 70-90% RPE + 2 Minutes Max Reps Over Head Walking Lunge (25); 3 Minutes Rest *46 lunges…my legs were burning.
B- Olympic Squat- 18 Minutes To a 1 RM; 2 Minutes Rest Between Efforts- 175#. My max in the past was 190# Could have gone heavier but wanted to save my poor legs for the wall balls.
C- 3 RFT of: 400M Run/50 WallBall (20/14) Time: 16:13. *I don’t dislike wallballs but on the last round, my legs were cashed and i dropped the ball more times than i planned.
Love you, mean it.
Leuek wishlist!Maar vooral ook een dure wishlist ;)Er staan ook een paar dingen op die ik ook graag zou hebben, namelijk iphone,laptop en foettoesotl.Dat wordt dus nog heel wat sparen!xx
Asà se hace. Para dejar de fumar hay que abstenerse de la nicotina en absoluto, sin concesiones, sin caer en el juego de una industria que crea “sustitutos” electrónicos o gominolas cargados de la nicotina que esclaviza. Si es necesario pide ayuda profesional, pero de verdad, no facilista, de esa que receta y receta para enriquecimiento de alguno y tu empobrecimiento. Uno de los buenos negocios del tabaco es el creado a partir de dejar de fumar.
Oly Class
3rds 1min Row for Cal (~20cal/rd) + 12 KBS @ 2 Pood
HBBS 2RM w/ 2sec pause @ bottom – 135/185/215/225/245/255/265
Then shit got real….
3rds 400m MB Run (20#) + 5 Stone Zercher Squat + 10 alt Stone Zercher Lunge
Rd1 – squats @ 120# + 4 Lunges @ 120# / 6 @ 95#
Rd2 – squats @ 120# + 10 Lunges @ 95#
Rd3 – squats & lunges @ 95#
15:12