WOD 7/22/13
5 Minutes of Ankle/Rack/Hip/Overhead Mobility
A- WU- Tabata- Double Unders + 3 Minute AMRAP of: 5 Squat Jump/10 Air Squat/5 Each Jump Lunge/10 Each Alternating Lunges
B- Power Clean + Power Jerk- 3 Minutes WU to 75% of 7/1/13 + 3 Every 45 Seconds for 18 Reps
C- Strict False Grip Pull Up (full turn out/Pull rings as close to Sternum as possible)- 2-3 Minutes Practice +1-3 Reps Every 30 Seconds for 6 Minutes
D- For Time: 50 Kipping Ring Dips (in as few sets as possible)
*E- Dragon Flag– 5/5/5/5/5 + 2-4 GHD Ham Curl
Aw man, muscle up skill training and I’m gonna miss it. Looks like a fun WOD!
First, after six weeks I’m really feeling MUCH better, my post WOD energy level is high again, my concentration is up and my fitness is WAY up.
5 Minutes of Ankle/Rack/Hip/Overhead Mobility – YEP.
A- WU- Tabata- Double Unders + 3 Minute AMRAP of: 5 Squat Jump/10 Air Squat/5 Each Jump Lunge/10 Each Alternating Lunges- 16 Double unders (wardrobe malfunction) 3 Minutes and my legs died, I think Iz is liking this warmup too much.
B- Power Clean + Power Jerk- 3 Minutes WU to 75% of 7/1/13 + 3 Every 45 Seconds for 18 Reps- Heavy Lift at 135, reps at 105.
C- Strict False Grip Pull Up (full turn out/Pull rings as close to Sternum as possible)- 2-3 Minutes Practice +1-3 Reps Every 30 Seconds for 6 Minutes- Difficult, did 15 reps total, arms died.
D- For Time: 50 Kipping Ring Dips (in as few sets as possible)- 5:15, on the box, again, totally killed ever arm muscle the pull ups didn’t kill.
*E- Dragon Flag- 5/5/5/5/5 + 2-4 GHD Ham Curl- watch Iz demonstrate, this is a build up to exercise…
Stick with it Josh, it just keeps getting better!!
TABATA DU 273 reps
3 minute AMRAP of
10 barbell squat jumps
10 each barbell lunges
5 barbell thrusters
1 round +10 squat jumps
Power clean & power jerk
3 reps at (75%) 170 every 45 second for 18 reps
Snatch 8 minutes for a heavy single 75/95/115/135/155/175
OHS
5 reps @ 85
Who wants to go to a Whole 30 Seminar in October?
http://www.eventbrite.com/event/7449815599?ref=ebtn
To those that haven’t read the book the Whole 9/ whole 30 seminar is awesome!!! Ryan and I went a year ago, before reading the book. They are very detailed and entertaining and talk about some fitness stuff as well. Also, they just had a paleo baby and will answer any questions you have. They are great people, it was def fun!
oops- I didn’t mean to write this under Tammy- we all know she doesn’t want to go to a nutrition seminar 😉
Lol. I didn’t know they had seminars. I’m going to look into it.
I don’t think we’ve met yet, but I would be interested in going. I have read It Starts With Food and have attended the Balanced Bites workshop already. I am curious to see how they differ in presentation and content.
Is there a course overview?
it’s basically a very detailed translation of the book. so if you read the book you won’t learn anything new unless you have specific questions
A. 10/2+ 1
B. Power Clean + Push Jerk 6 sets of 3 reps @ 60lbs Thanks Tambot for the pointers, Lord knows I need them!
C. Strict false grip lil hop to pull up practice. Did these with Lauren, she did a great job 🙂
D. 50 red band assisted dips
E. Got to do 20 dragon flags… I like these!
Thanks for a great class Coach Tambot
http://whole9life.com/workshops/
A- WU- Tab DU’s=214 + 2 Rounds + 5 of: 5 Squat Jump/10 air squat/5 each jump lunge/10 each alternating stationary lunge
B- Power Clean + Power Jerk- 5 min to 75%- WU- 5@45/3@95/115/135 + WS- 3 every 45 seconds at 150#
C- Oly Squat- WU- 5@45/3@135/185/205/215 + WS- 3/3/3/3/3/3/3/3/3/3 @ 237.5
Finally was able to complete all sets and reps as RX’s most of which were pretty solid 🙂
D- 100 Banded “Sumo” Good Mornings
Congratulations Coach!!!!
Great WOD, loving the volumunious workloads!
A. 117 DUs 2 rounds + 5 + 10 + 5
B. Bar/95/115/125 worked at 125lbs for 3/3/3/3/3/3 every 45 seconds – Thans Dariel for the tight core advice, took the intensity up a notch!
C. 2-3 reps every 30 seconds with major focus on holding the false grip, that’s tough
D. 25 unassisted kipped dips / 25 assisted in 6 minutes total
E. 5/5/5/5/5 Dragon Flags and 2/4/4/4/4 GHD Ham Curls
cashout 100 blackburns / YTWLIs