WOD 7/25/13
5 Minutes of Ankle/Calf/Hip/Back/Rack Mobility
A- WU- 1 Minute Max Reps Double Unders + 5 Rounds of 40 Yard Dash; 45 Seconds Rest Between Efforts
B- Clean (Full Squat)- 3 Minutes WU to 80% + 2/2/2/2 @ 80%; 1 Minute Rest Between Rounds -10 Min Cap
C- Olympic Squat- 5 Minutes WU to 80% + 4/4/4/4/4/4/4/4 @ 80% of 6/5/13 (Tempo- 1/0/x/2); 2-3 Minutes Rest Between Rounds – 20 Minute Cap
*D- 5 Minute AMRAP of: 200M Run/20 Air Squat/20 Double Unders
*= If Time Permits
Today was one of those days that didn’t hurt when you left, but will tomorrow/Saturday and any time stairs are involved.
A: I forget how many DU’s I got, 21 maybe. I think “my fastest” 40 time was 5.4. – Josh hope your leg is feeling better, that fall didn’t sound good.
B: 115lbs.
C: 165lbs.
D: 1 round + 20m run + 20 air squats
A- WU- 1 Minute Max Reps Double Unders + 5 Rounds of 40 Yard Dash; 45 Seconds Rest Between Efforts
DUs: 39, or something in that area…in a one single, one double rhythm.
40 yard dash best time – 4.9PR
B- Clean (Full Squat)- 3 Minutes WU to 80% + 2/2/2/2 @ 80%; 1 Minute Rest Between Rounds -10 Min Cap
95/95/105/105
C- Olympic Squat- 5 Minutes WU to 80% + 4/4/4/4/4/4/4/4 @ 80% of 6/5/13 (Tempo- 1/0/x/2); 2-3 Minutes Rest Between Rounds – 20 Minute Cap
worked at 140#, I swear these got lighter in the middle (and then very heavy at the end)
D- 5 Minute AMRAP of: 200M Run/20 Air Squat/20 Double Unders
1rd + run+squats+10
5 Minutes of Ankle/Calf/Hip/Back/Rack Mobility
A- WU- 1 Minute Max Reps Double Unders + 5 Rounds of 40 Yard Dash; 45 Seconds Rest Between Efforts – 14 DU- 5.5 40- Pulled Hamstring :<
B- Clean (Full Squat)- 3 Minutes WU to 80% + 2/2/2/2 @ 80%; 1 Minute Rest Between Rounds -10 Min Cap- Working @135 – Focus on form, dropping deep in the squat.
C- Olympic Squat- 5 Minutes WU to 80% + 4/4/4/4/4/4/4/4 @ 80% of 6/5/13 (Tempo- 1/0/x/2); 2-3 Minutes Rest Between Rounds – 20 Minute Cap – Reps @185, more form focus.
*D- 5 Minute AMRAP of: 200M Run/20 Air Squat/20 Double Unders – Pull hamstring hampered run, squats were fine, rage quit after massive pain during DU
-Bittersweet Day, I can tell I'm a lot stronger than when I walked in the Gym last month, but I'm definitely not a kid anymore, I don't instantly bounce back from injuries the way I had in the past.
7:00am, it’s amazing how much of a difference an extra hour’s sleep can make.
5 Minutes of Ankle/Calf/Hip/Back/Rack Mobility
A- 74 DU’s & my fastest 40 was 5.4
B- 45/95/115/135 across
C- 165 across
*D- 2rds + 200m + 15ASQ
Felt good, I’m upset how much I’m out of town the next few weeks. But I’ll see you all when I can & I’ll post all the creative ways I find to damage myself while travelling.
Hahah got to love that waitlist.
1 min Double Unders: 40
Clean: 5@45/3@95/2@115/2@125/2@125/2@125/2@125
Olympic Squat: 4@125/4@145/4@155/4@165 then 4×8 @ 175
5 min AMRAP: 250m row/20 air squats/20 double unders
1 round + 250m + 20 + 15
Kaitlin – that is crazy back squat weight. Solid work!
Rest day but just couldn’t pass this one up – awesome WOD!
A: WU- 1 Minute Max Reps Double Unders – 90
5 Rds of 40 Yard Dash – 5.9/5.5/5.0/4.9/4.9
B: Clean – WU 45/135/185+ 2/2/2/2 @ 205#
C: Olympic Squat- WU 4@135/3@185/2@205/1@225 + 4/4/4/4/4/4/4/4 @ 235#
Plus I added in 1 strict ring muscle up after each round as they are a goat.
D: 5 Minute AMRAP of: 200M Run/20 Air Squat/20 Double Unders – 2 rds + 200m + 20AS
And finished up with 2 more strict MU’s.
A. 33 DUs then 40 times 5.7/5.3/4.8PR/5.3/5.3
B. Worked at 145
C. Worked at 205 maybe can do higher, no max back squat yet
D. 2 rounds
Shin splints can kiss my knuckles, they blow.
A. 81 DU’s + 4.5sec. to 5sec. for the 40yd dash
B. Clean 2/2/2/2@ 80% – 185#
C. Squat 4/4/4/4/4/4/4/4 @80% – 240#
D. 5min AMRAP – 3 rounds
Nice job. 4.5. Welcome to the blog.