WOD 7/18/13
5 Minutes Hip/Back/Wrist/Back Mobility
A- WU- 500M Row 2 90-100% RPE + Half Tabata- M.B. Clean (20/14)
B- Hang Power Clean- 8 Minutes To A Heavy Double
C- Olympic Squat- 3-5 Minutes WU to 75% + 5/5/5/5/5/5/5 @ 75% (Tempo: 1/0/x/1); 2 – 3 Minutes Rest Between Sets
D- 400M Farmers Walk (32/24kgx2)
CF East Village
– WU- 600m Run
– Front Squats: 5 @ 135/155/165/175/185
– Row: 6 Rds 90sec work/90sec rest: 413m/414/416/417/414/423
– 50 V-Ups
– 3 Rds: 5 Ring Dips/10Push Ups
The key to getting me to post on the blog is taking a morning class because then I will remember what happened and not just go home and pass out.
5 Minutes Hip/Back/Wrist/Back Mobility
A- WU- 500M Row 2 90-100% RPE + Half Tabata- M.B. Clean (20/14)
2 Min row/ 18 Cleans ( I’m Slow)
B- Hang Power Clean- 8 Minutes To A Heavy Double
85 lbs
C- Olympic Squat- 3-5 Minutes WU to 75% + 5/5/5/5/5/5/5 @ 75% (Tempo: 1/0/x/1); 2 – 3 Minutes Rest Between Sets
95 lbs
D- 400M Farmers Walk (32/24kgx2)
5:58 rx or 6
My kettlebell fell out of my hand before the finish line
Today was a great workout!
I love that opening statement. Good job. I think you should do more AM classes.
Get it Azra!! Welcome to the Blog 🙂
A- WU- 500M Row 2 90-100% RPE (2:04) + Half Tabata- M.B. Clean (20/14) 32
B- Hang Power Clean- 8 Minutes To A Heavy Double 115#
C- Olympic Squat- 3-5 Minutes WU to 75% + 5/5/5/5/5/5/5 @ 75% (Tempo: 1/0/x/1); 2 – 3 Minutes Rest Between Sets- 125#
D- 200M Farmers Walk (20kgx2) Didn’t have enough time to do al 400m plus quickly mobilize. 2:14
A- WU- 500M Row 1:38(PR)
Half Tabata- M.B. Clean (20) – 33
B- Hang Power Clean 2RM – 135/165/185/205(failed 2nd, lost grip)/205/215(PR)
C- Olympic Squat- 5/5/5/5/5/5 @ 75% – WU 135/185 Work 6sets @ 205#
D- 400M Farmers Walk (32kgx2) – 3:40
You were pretty much the Top dog all day on the farmers walk, great way to bring it in 🙂
Posting late but:
A. Row 1:45 PR 1/2 tabata MB cleans 25
B. Hang PC 115×2… matched my single 1 rep max
C. Only Squat WU sets 45 lbs/95 lbs, 5 working sets at 125lbs
D. 400m Farmer Walk 6:47rx (definitely harder than it looked!)