WOD 7/30/13
5 Minutes of Ankle/Hip/Back Mobility
A- WU- 200M Run@70% RPE + 200M Run @100% RPE; 90 Seconds rest between efforts + Dot Drill
B- Depth Drop– 3 (from 24/18″)+ 3 (from 30/24″) + Rebound Depth Jump– 2/2/2/2/2 (from 30-30/24-24″) + Seated Box Jump– 3/3/3/3/3 (from 18-30/12-24″)
C- Front Squat- 4 Minutes WU-80% + 3/3/3/3/3 @80% (Tempo- 2/0/x/1); 2 Minutes rest between efforts
D- NFT- 100 Banded Good Mornings + GHD Weighted Hip Extension– 12/12/12/12
Wowwww much respect on this pic!
Yeah WOW, my wife is a pretty good photographer 🙂
Yea my legs would have snapped off! Lol
What is that, a stone zercher lunge?
A- WU- 200M Run@70% RPE + 200M Run @100% RPE
– 33.9 seconds
C- Front Squat- 4 Minutes WU-80% + 3/3/3/3/3 @80% (Tempo- 2/0/x/1); 2 Minutes rest between efforts
– I don’t have a 1RM front squat. Estimated it at 155# and worked at 125#. Probably should have gone heavier but told myself I was focusing on form.
D- NFT- 100 Banded Good Mornings + GHD Weighted Hip Extension- 12/12/12/12
– Did about half and had to bail.
A- WU- 200M Run@70% RPE + 200M Run @100% RPE; 90 Seconds rest between efforts + Dot Drill 39 seconds
B- Depth Drop- 3 (from 24/18″)+ 3 (from 30/24″) + Rebound Depth Jump- 2/2/2/2/2 (from 30-30/24-24″) + Seated Box Jump- 3/3/3/3/3 (from 18-30/12-24″) not to hard on these
C- Front Squat- 4 Minutes WU-80% + 3/3/3/3/3 @80% (Tempo- 2/0/x/1); 2 Minutes rest between efforts worked at 175#
D- NFT- 100 Banded Good Mornings + GHD Weighted Hip Extension- 12/12/12/12 – bands messed with my neck last time so I used a barbell
A: WU: 200M Run@70% RPE + 200M Run @100% RPE; 90 Seconds rest between efforts + Dot Drill: 200m @ 30 seconds
B: Depth Drop: 3 (from 24/18″)+ 3 (from 30/24″) + Rebound Depth Jump- 2/2/2/2/2 (from 30-30/24-24″) + Seated Box Jump: 3/3/3/3/3 (from 18-30/12-24″)
C: Front Squat: 4 Minutes WU-80% + 3/3/3/3/3 @80% (Tempo 2/0/x/1); 2 Minutes rest between efforts: 95/135/145 3/3/3/3/3 @ 145 lbs
3 rounds of 200m run
R1-~:50
R2-:34s
R3-32s
Seated box jump max height 40″
Broad jump max length
102.5″
HBBS
8*4 reps @232.5
Felt heavy but finished it this time around
100 banded good mornings
Weighted hip extension
10@25/45/53/70
A – 3 Rds 200m Run: 54s/34s/33s
B – Depth Drop: 2/2 @ 24″ 2/2/2/2 @ 30″
C – Max Seated Box Jump 10 attempts: 40″
D – Max Broad Jump 6 attempts: 100.5″
E – Half Tabata Box Jumps (30″): 32 Reps
F – High Bar Back Squat: 6 x 6 @ 175lbs
G – 100 Good Mornings (45)
H – 1500m Row: 5:25
Glad to be back!!!!!
Glad your back too Mellor 🙂
First off I would like to thank my lord and savior Jesus Christ for giving me the abilities and strength to zercher grip concrete stones and lunge with them. I would also like to thank my coaches for always keeping my chest up and my butt down. And most importantly I want to thank my fans – the reason I do what I do.
200M @ 70% – 0:49 / 200m @ 100% – 0:34
Front Squats – WU 45/135/205 Work 5 rds x 3 reps @ 220#
GHD Weighted Hip Extension 12/12/12 with 16kg KB
Green Band Good Mornings 25/25/25
10 Strict Ring Muscle Ups
Where’s the like button on this post. Keep it up Cory.
Your welcome Cory 😉
Great flick!
GLOBO GYM WOD 🙂
A- WU- 3 min max rep DU’s=225 (with my travel rope)
B- Power Jerk- 10 min to heavy single- wu- 3@45/95/135 WS- 1@155/165/175/185/195 + 3 EMOM for 10 min @ 155 (80%)
C- Bench Press- WU- 5@45/3@135 + 1 EMOM for 10 min @ 185 (80%)
D- Pendlay Row- 12/12/12/12/12@135
5$ for a drop in, watching the look on peoples face when I Jerked more than they squatted=PRICELESS!! 😀
And probably at 75% of their body weight! Very funny and awesome power jerk!