WOD 7/16/13
8 Minutes of Ankle/Hip/Back Mobility
A- WU- 3 Minutes of Triple or Double Under Practice + Dot Drill
B- Depth Drop- 2/2 (24/20″) + Box Jump- 3/3/3 (30/24″) + Seated Box Jump– 3/3/3/3 (18-24″/12-20″) + 2/2/2/2/2/2 Depth Jump (30/24″- Max Height) ;45-60 Seconds Rest Between Sets
C- Sumo DeadLift- 7 Minutes WU To 90% 0f 6/16/13 + 1/1/1/1 @ 90%; 2 Minutes Rest Between Sets
D- For Time- 800M Run + 1K Row
C- Sumo DeadLift- 7 Minutes WU To 90% 0f 6/16/13 + 1/1/1/1 @ 90%; 2 Minutes Rest Between Sets
215/215/225/225 – Need to work on form.
D- For Time- 800M Run + 1K Row
Just did the run – 2:57
Warm up – 3 min DU – 71 unbroken / 100 = 1:15 / 200 total
Depth jumps
Sumo Deadlift 185/185/185/205
800m run + 1k row = 4:17/ 4:23 = 10:01
A- WU- 3 min max reps DU’s=233 was gunning for Dariel but just managed to match:)
B- Muscle Up- WU- 1 strict with false grip and full turn out bottom and top position + 1 every 45 sec for 15 reps @ 25 Lbs + 1F + 1 every 45 sec for 10 reps @ 15 lbs + 1 every 30 seconds for 20 reps kipping without false grip
C- Bench Press- WU- 3@45/95/145 + WS- 3 every 30 seconds for 8 rounds (24 reps) @ BW (155lbs/70% of 1rm)
D- 10 Minutes of HandStand Walk Practice
Ive been slacking on my posting!
It’s safe to say we got some good DU. Lol
A: 3min DU – 200
B: Depth Drop- 2/2 (24″) / Box Jump- 3/3/3 (30″) + Seated Box Jump- 3/3/3/3 (24″) + 2/2/2/2/2/2 Depth Jump (Max Height – 39″)
C: Sumo DL – 135/225/275/315/335/355(f)/345(f)/345/355(f)
D: 800m run (approx 3:08) + 1000m row (3:48) Total Time = 7:34