WOD 7/2/13
5 Minuters of Calf/Ankle/Hamstrings/Back Mobility
A- WU- 200M Run@ 70% RPE + Dot Drill
B- Sargent Jump Test + Depth Drop– WU- 2/2/2 (24/18″); 30-45 Seconds Rest Between Sets + Depth Jump 2/2/2/2/2/2 (24/20″- max vertical leap) + Depth Jump Rebound (onto second box)- 2/2/2/2/2/2 (M-24-18/20/24″;F-20-12/18/20″); 1 Minute Rest Between Sets -20 Minute Cap
Notes: try to minimize contact time with the ground/focus on speed and height/Land on balls of the feet/Arms back on landing/Quarter Squat/Quality>Quantity/Start lower than suggested if necessary
C- Sumo DeadLift- 2/2/2/2/2/2/2/2/2/2/2/2 @70% of 6/16/13
D- For Time- 200 Each Walking Lunges
Ow my legs.
A: Warm Up
B: Jump Test ~20″
C: Sumo DL –
WU 2@135/185
Work 2x8rds @ 225# 2x4rds @ 275#
D: 10min AMRAP lunges – 360 (180/leg)
Hardest part of my day was trying to cross the street fast enough to not get run over on legs that had spent 10 minutes doing walking lunges, it was precarious for a few seconds but I made it. Now for the post walking lunge amrap bartending shift…
A- WU- Tabata Rope Undulation
B- Press- WU- 7@45/5@65/4@85 + WS- 7/7/7/7/7 @95 (70%)
C- Weighted Pull Up (strict)- 7/7/7/7/7/7/7/7 @45
D- Bench Press- 10/10/10/10/10@105 (50%)
E- Pendlay Row- 12/12/12@135
Warm Up: 200m run
Sargent Jump Test: 9 inches
Dot drill: this was FUN! like army hop skotch 🙂
Depth Jump Rebound: Again fun, Coach Iz really brought the kid out of us today with this wod!
Sumo Dead lift at 85lbs 12 sets of 2 reps…. My form was terrible, thank you Coach Tambot for fixing me, I’d be broken without you!
100 each leg lunges… I modified obviously… But still, Holy glutenals! Kudos to those that did 200 each! Great job Sensei 😉
Wonderful class Coach Tambot!!!!
A) run and dots
B) 18in – bounding practice was definitely helpful as well
C) 215 felt good
D) 338 in 10 minutes, 11:34 to finish it out
That one hurt.