WOD 7/19/13
8 Minutes of Shoulder/Hip/Wrist/Ankle Mobility
A- WU- 3 Rounds of: 200M Run; 90 Seconds Rest Between Rounds
B- Thrusters- 10 Minutes To A Heavy Single
C- Fran= 21/15/9 RFT of: Thrusters (95/65)/Pull Up
D- NFT- 100 Band Pull Apart
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A- WU- 3 Rounds of: 200M Run; 90 Seconds Rest Between Rounds
took it easy, all in the 40-50 sec range
B- Thrusters- 10 Minutes To A Heavy Single
45/75/95/105/115/120PR – felt good, probably could have added another ~5# with good form
C- Fran= 21/15/9 RFT of: Thrusters (95/65)/Pull Up
9:47 – 70# for thrusters/kipping pullups
D- NFT- 100 Band Pull Apart
green band – somehow this is the first time I’ve done these
8 Minutes of Shoulder/Hip/Wrist/Ankle Mobility
A- WU- 3 Rounds of: 200M Run; 90 Seconds Rest Between Rounds @50 seconds a run, not great
B- Thrusters- 10 Minutes To A Heavy Single @145
C- Fran= 21/15/9 RFT of: Thrusters (95/65)/Pull Up @ 9:03, Thrusters at 85lbs, Red Band for Pull Ups
D- NFT- 100 Band Pull Apart @Complete
E- 1000 meter row 5:34 to cool down
Hey Tammy/Iz —
can we bring cash donations to Hope for Kids on Saturday?
Yes Katie Cash is Cool.
A- WU- 200M Run rd1-40sec/rd2-37sec/rd3-37sec
B- Split Jerk- 10 Minutes to a heavy single= WU- 5@45/3@95/115/135# + WS- 1@155/175/195#
C- Oly Squat- WU- 4@45/94/3@135/185/205# + WS- 4/4/4/4/4/4/4/4@225#
D- Reverse Hyper- 12@90/140/190/215×12/12/12/12/12 + GoodMorning- 12/12/12/12/12@45#
Well..a part of me was relieved we didn’t do Fran and a part of me was bummed. Until next time…
8 Minutes of Shoulder/Hip/Wrist/Ankle Mobility
A- WU- 4 Rounds of: 500M Row; 90 Seconds Rest Between Rounds
B- Thrusters- 8 Minutes To A Heavy Single- 105#
C- 10 min AMRAP:
Ascending ladder Thrusters (45#)/Ring Rows 1,2,3,4,5….
11 rounds = 12 thrusters
D- NFT- 100 Band Pull Apart
A) wu: 200M x 3= .48/.38/.38
B) Thrusters= 10 mins heavy singles
75/95/115/125/135/145
C) Fran= 21/15/9, thrusters/pull-up
9:13 RX
I surpassed my previous time by 3:17 and went from 65lbs and jumping pull-ups to RX..what a difference 5 months makes. Big thanks to all the coaches and Danny motivating 6pm!
Nice Job Gred PR & RXed!!!!
I do not play well with heat…
A) 1 warm up then 2x200M Run – 37/34
B) 1RM Thruster – 45/75/95/115135/145/155 – this was the good part.
C) Fran – 11:26 Rx – this was the not good part.
Never been so close to puking, brutal. Looking forward to this breaking.
And happy to be back.
WU – Tabata DU’s: 250
– 3 Rds 5 each: OH Wall Squat/Goblet Squat (20kg)/Air Squat
– Olympic Squat: 5 @ 135/155/175/195/215
– Partner Row (1 works at a time): 50cal/40/30/20/10: 7:02
– 4RFT: 7 Hang Power Clean (135)/300m MB Run (20): 11:40 – stole this from you coach
– 2 Rds 2 min Planks
Fran 4:30. I was doing good after the first round finishing it at 1:14ish and then system overheat came on and ended with 4:30 Rx.
A. 200m run x3- 43secs, 44, 44
B. Thruster single max- 105 lbs (almost hit 115lbs, I need to be more powerful out of the squat)
C. Fran (scaled with blue band pull up/chin ups)- 11:20
Goal for next time- Fran Rx
200 min run sprint 4x: 43sec/43/45/52/48 *spriting sucked the life out of me haha
Thrusters: heavy single (95lbs…saved my poor shoulders for Fran)
Fran: 8:18 RX. First and foremost, I’d like to thank Fran for kicking my ass. Fran plus her little friend named “heat” really showed me who’s boss. Haha. All in all, I felt pretty good, still need to work on my pullup grip. Slowly but surely…
Felt great to be back at the box again! Now it’s time to do WORK SON!
Great class coach Iz. Love you mean it!
Big shout out to Danny – my partner in crime, crushing the WOD and holding down the hot-ass 5pm class with me.
A- WU- 3 Rounds of: 200M Run – 46/48/47
B- Thrusters- 10 Minutes To A Heavy Single – 105lb max
C- Fran= 21/15/9 RFT of: Thrusters (95/65)/Pull Up – 10:35 @ 65lbs
D- NFT- 100 Band Pull Apart – 4 x 25pulls w/ red band
4 rounds 250m Row
Squat clean thrusters: 5@45/3@65/2@85/95/105/115/125
Fran: 8:20 Rx
First time I’ve done Fran… How I missed out for 1.5 years who knows!
Good stuff guys!!
Dariel was that a PR??
Welcome to the blog Elle
30 seconds slower
A. Best time of 33 seconds
B. 95/115/135/155/165PR
C. Fran – 6:43 @ 75lbs w/ assisted pull ups – I was a Fran virgin, now I’m a man.
D. 100 green band pull aparts