WOD 7/23/13
8 Minutes of Ankle/Calf/Hip/Back/Foot Mobility
A- WU- Tabata Double Unders + Dot Drill
B- Depth Drop- 2/2 (30/24″) + Depth Jump- 2/2/2/2/2 (30/24″-Max Height Vertical Jump); 45 Seconds Between Efforts + Tabata- 3-5 Box Jump (30/24″)
C- USA K.B. Swing- 1 Minute Max Reps (2/1.5 pood) + 12 EMOM for 5 Minutes
D- 3 Rounds of: 30 Seconds each: L-Side Plank/R-Side Plank/Plank (no rest between rounds)
Hey guys- I know some of you were still wanting to sign up for the Civilian Military Combine, well the deal is still available at Living Social…so go get yours!
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Yeaa Sarah Lorraine Heredia!!!!
Kangaroo complex
A- WU- Tabata Double Unders + Dot Drill
Got about 34 DUs. Finally found a double-single-single-single rhythm that seemed to work. Now just need to work on cutting out some of those singles.
C- USA K.B. Swing- 1 Minute Max Reps (2/1.5 pood) + 12 EMOM for 5 Minutes
20kg – 29 swings on max reps
D – Do not trust Iz when he’s timing planks.
8 Minutes of Ankle/Calf/Hip/Back/Foot Mobility
A- WU- Tabata Double Unders + Dot Drill Most Double Unders Ever for me: 40
B- Depth Drop- 2/2 (30/24″) + Depth Jump- 2/2/2/2/2 (30/24″-Max Height Vertical Jump); 45 Seconds Between Efforts + Tabata- 3-5 Box Jump (30/24″) Almost killed me 🙂 Smashed up shin.
C- USA K.B. Swing- 1 Minute Max Reps (2/1.5 pood) + 12 EMOM for 5 Minutes: 28 for the minute @24kg
D- 3 Rounds of: 30 Seconds each: L-Side Plank/R-Side Plank/Plank (no rest between rounds) Not my finest moment but I did the best I could…
Today’s lesson: don’t clip your toes on the box…
haha after accomplishing Tough Mudder last year, I might take this year off of mud run obstacles. I don’t want to push my luck! lol
Where is the like button on this. I don’t see mud in the definition of fitness. Lol. Only at the games level will it be reasonable to have to travel through mud.
We can bring some extra hair gel for you so you’ll be fine!
CMC isn’t a mud run, sign up Sarah!!
A: Tabata Double Under (258) + Dot Drill
B: Depth Drop- 2/2 (30) + Depth Jump- 2/2/2/2/2 (30″/30″/+1 plate/+2 plates/+3 plates)
Tabata Box Jump (30″) – 50 reps
C: USA K.B.S – 1 Minute Max Reps (2 pood) + 12 EMOM for 5 Minutes
18reps / All 5 rds unbroken
D – Planks L/R/C
A- WU- Tabata Double Unders (162) + Dot Drill
B- Depth Drop- 2/2 (30/24″) + Depth Jump- 2/2/2/2/2 (30/24″-Max Height Vertical Jump); 45 Seconds Between Efforts + Tabata- 3-5 Box Jump (30/24″)
I just did box jumps b/c my ankles have been acting up, so just did
max height box jumps 30/30/31
Tabata @24″- 48
C- USA K.B. Swing- 1 Minute Max Reps (2/1.5 pood) (28 reps Rx)
12 EMOM for 5 Minutes-1.5 pood
D- 3 Rounds of: 30 Seconds each: L-Side Plank/R-Side Plank/Plank (no rest between rounds)
A. 122 DUs + Dot Drill
B. 2/2 Depth Drops (30″) + 2 Depth Jumps 30″/33″/36″/39″/39″
TABATA Box Jumps (30″) – Got like 20 total and left a nice piece of my shin on the box corner on my
second rep of the second set
C. USA KB Swings @ 1.5 pood – 1 min AMRAP – 27 then 12/12/12/12/12 unbroken
D. Plank business handled
E. 100 YTWLIs