WOD 7/9/12

5-10 minutes Hip/Back Mobility

5 Minute AMRAP of: 50 Jacks/50 ea. Mountain Climbers/50 ea. Flutter Kicks

DeadLift– 3/3/3 (Max Effort/12 min cap)

Christine= 3 RFT of: 500M Row/12 DeadLift (BW/.75%BW)/21 Box Jumps (20″)

14 replies

dariel31 says:
07/09/2012 at 9:33 AM

40 yards 5.6/5.5/5.4/5.5/5.2
High bar squat
1@ 135/185/225/f245
1/1/1 @ 90% (202lbs)
3/3/3 @ 80% (180lbs)
Front squat
1/1/1 @ 70% (157lbs)
3/3/3 @ 80% (180lbs)
Reply
dariel31 says:
07/09/2012 at 9:33 AM

40 yards 5.6/5.5/5.4/5.5/5.2
High bar squat
1@ 135/185/225/f245
1/1/1 @ 90% (202lbs)
3/3/3 @ 80% (180lbs)
Front squat
1/1/1 @ 70% (157lbs)
3/3/3 @ 80% (180lbs)
Reply
John Sico says:
07/09/2012 at 10:52 AM

5 Minute AMRAP of: 50 Jacks/50 ea. Mountain Climbers/50 ea. Flutter Kicks – 1 Round + 50 Jacks + 50 MC’s.

DeadLift- 3/3/3 (Max Effort/12 min cap) – 225 / 275 / 275 (tried at 315, but failed after 2).

Christine= 3 RFT of: 500M Row/12 DeadLift (BW/.75%BW)/21 Box Jumps (20″) – 13:25 RX’d (175)
Reply
CT says:
07/09/2012 at 10:58 AM

5 Minute AMRAP of: 50 Jacks/50 ea. Mountain Climbers/50 ea. Flutter Kicks – 2 rounds

DeadLift – 3/3/3 (Max Effort/12 min cap) – 3@185 / 3@215 / 3@255

Christine = 3 RFT of: 500M Row/12 DeadLift (BW/.75%BW)/21 Box Jumps (20″) – 17:12 rx (145).
Reply
Coach TamBot says:
07/09/2012 at 12:38 PM

Warm Up – 5 40yd sprints – 6.5/6.3/6.4/6.1/DNF

High bar Back Squat – 1/1/1/1/1 – 115/125/145/165/175F
3/3/3 @ 90% – 150 for 1& 145lbs for 2 sets 3/3/3 @ 80% – 135

Front Squat %’s – 1/1/1 @ 100lbs 2/2 @ 135
Reply
kurt says:
07/09/2012 at 1:31 PM

Snatch: 3 reps x 5 sets @ 135
Jerk: 3/1/2/2/2 @ 190
Clean: 3 reps x 5 sets @ 175
Reply
Bailey says:
07/09/2012 at 1:39 PM

Sexy new gym set-up!! And I wholeheartedly support the idea of cave carvings of the coaches faces on the new platforms. And glamour shots. with feather boas. do it up.
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Rory M says:
07/09/2012 at 1:45 PM

That new Spealler bar is frikkin sweeet! Like butter

5 min amrap- 2 Rounds but I was doing some made up exercise instead of mountain climbers for some reason.

Deadlift 3/3/3 @ 255

Christine- 11:46 rx (155) Holy legs
Reply
- Coach TamBot says:
  07/09/2012 at 4:49 PM
  
  Yeah I already PR’ed on it.
  Reply
Nikki says:
07/09/2012 at 3:04 PM

Warm Up: 5 min AMRAP 50 Jacks, 50 mountain climbers, and 50 flutter kicks : 1r +50+37

Dead lift: Warm up sets: 3@45, 3@ 95, 3 @ 115
Work sets: 3 @ 135, 3@ 155, 3@ 170
Thank you Coach Tammyli and Sensei with these, you both inspire me :*

Christine 3rft of 500m row, 10 75%Bw dead lift… Shh I Rxed it but ladies never tell their weight so hmph… Lol and 21 20″ box jumps (scaled to 18″) 14 min 40 sec thank you Coach Iz for keeping me conscious about form, and Coach Tammyli to keep me going… You guys are the bestest! Wish Sensei didn’t have to leave early… You were missed my love 😉
Reply
- Coach K-Rod says:
  07/09/2012 at 3:15 PM
  
  Great job Nikki!
  Reply
  - Nikki says:
    07/09/2012 at 10:30 PM
    
    Aw shucks, thanks Coach 🙂
    Reply
- Coach TamBot says:
  07/09/2012 at 4:50 PM
  
  Awwww
  Reply
Head Coach says:
07/09/2012 at 8:56 PM

1 Mile Run NFT=8:30 (could not help myself:)
Snatch- WU-5@45/3@95 WS- 3/3@107 + 3/3/@115
Jerk- WS-3/3/@130 + 3/3@140
Front Squat- WS- 3/3/@152/ + 3/3/@165
Clean Pull- WS- 3/3/@140 + 3/3/@150
GHD Sit Up- 12/12/12
Weghted GHD Hip Extension @25lbs-12/12/12
Box Jumps @32″- 15/15/15
all rounds and reps unbroken on sit ups and box jumps.
Reply