WOD 7/11/13
6 Minutes of Hip/Ankle/Back/Rack/Wrist Mobility
A- WU- 400M Run + Half Tabata- Air Squats
B- Power Clean- 8 Minutes To A Heavy Single
C- Olympic Squat- 3 Minutes WU to 70% + 4/4/4/4/4/4/4 @ 70%; 90 Seconds to 2 Minutes rest between sets (Tempo- 2/0/x/1)
D- 4 RFT of: 7 Power Clean (135/95)/200M M.B. Run (20/14)
I crashed this class this morning, was on wait list, didn’t get in but showed up anyway and of course people didn’t show up! People- if you are signed up for a FULL class and you don’t feel like going cancel it so the people that want to go- CAN!
A- WU- 400M Run + Half Tabata- Air Squats- 1:45/58
B- Power Clean- 8 Minutes To A Heavy Single- 125#
C- Olympic Squat- 3 Minutes WU to 70% + 4/4/4/4/4/4/4 @ 70%; 90 Seconds to 2 Minutes rest between sets (Tempo- 2/0/x/1)- worked at 115#
D- 4 RFT of: 7 Power Clean (135/95)/200M M.B. Run (20/14)- 9:15 Rx *Thanks to Coach D for making me push and Rx this…75# would have been too easy…this weight was hard, but doable..
Tell it like it is Tina!!!!
People we are all friends here. So if you can make it, be curtious to thy neighbor and cancel your reservations!!!!!
PLEASE :-/
400m Run 1:52
1/2 Tabata Air Squats 66
Power Clean
5@45/3@95/2@125/145/155/160/165 Pr
Olympic Squat 4/4/4/4/4/4/4 @ 70%
155#
4RFT: 7 Power Clean (95)/200m MedBall Run (14)
8:46 Rx
400m run – 1:40
Half tabata air squats
19/20/21/20 – 80 total
power clean heavy single
95×2/115/135/145/150
High bar olympic squat 20×1
4/4/4/4/4/4/4 @ 155lbs
4 rounds for time
7 power clean @95lbs
200m 14lb med ball run
8:25rx
A- WU- 400M Run + Half Tabata- Air Squats
1:29 run, 55 squats
B- Power Clean- 8 Minutes To A Heavy Single
95/115/125/130F/130/135PR
C- Olympic Squat- 3 Minutes WU to 70% + 4/4/4/4/4/4/4 @ 70%; 90 Seconds to 2 Minutes rest between sets (Tempo- 2/0/x/1)
worked @ 125#
D- 4 RFT of: 7 Power Clean (135/95)/200M M.B. Run (20/14)
Damn, i forget my time. Worked with 95# on bar
Nice big classes today!!
This is the kinda work out I love – lots of parts so lots of practice transitioning faster, less rest, more reps, pounding in the chest from the warm up, loved the air squat / run for time, and the super satisfying squats then power clean metcon, dopeness. I like it when there is less rest, more work.
A. Warm Up 1:19 400m, 70 air squats
B. 125/135/155/185pr/190f/190f
C. 4/4/4/4 @ 155 4/4/4 @ 175 – felt a bit light, not sure what my max is, worked on form and bounce
D. 9:02 Rx