WOD 7/9/13
10 Minutes of Ankle/Hip/Back/Leg Mobility
A- WU- 10 Rounds of: 40 Yard Sprint; 45 Seconds Rest Between Efforts (Use first 3 rounds as a WU!)
B- Hand Stand Walk– 10 Minutes Practice (Be Sure you can Forward Roll before attempting HS Walk)
C- Dimel DeadLift– 20/20/20 @ 50% of 6/16/13
D- 21/15/9 RFT of: Ring Row/V-Up/Jump Lunge each leg
A: WU: 10 Rounds of: 40 Yard Sprint; 45 Seconds Rest Between Efforts (Use first 3 rounds as a WU!): 2 @ 5.0, the rest were between 5.2 and 5.5.
B: Hand Stand Walk: 10 Minutes Practice (Be Sure you can Forward Roll before attempting HS Walk)
C: Dimel DeadLift: 20/20/20 @ 50% 20@145, 20@125 x 2
D: 21/15/9 RFT of: Ring Row/V-Up/Jump Lunge each leg: 7:20
Love Audry in this pic!
A- WU- 10 Rounds of: 40 Yard Sprint; 45 Seconds Rest Between Efforts (Use first 3 rounds as a WU!)
2@5.1, the rest were around 5.5.
B- Hand Stand Walk- 10 Minutes Practice (Be Sure you can Forward Roll before attempting HS Walk)
Went a couple feet….
C- Dimel DeadLift- 20/20/20 @ 50% of 6/16/13
20/20/20 @ 120lbs.
D- 21/15/9 RFT of: Ring Row/V-Up/Jump Lunge each leg
6:41 – i think?
A: 40yd sprints x 10 – Fastest was 4.9
B: Hand Stand Walk Practice – almost made the length of a blue mat and half way back as I tried to keep my balance.
C: Dimel DL 20/20/20 @ 165
D: 12/9/6 Ring Row/V Up/Jump Lunge – 2:50
That’s a picture of my kid and I couldn’t even get it together to come WOD today. Lame of me!
A: 40yd sprints x 10 – Fastest time was 5.5s
B: Hand Stand Walk Practice – practiced against the wall
C: Dimel DL 20/20/20 @ 95 (around 33%)
D: 21/15/9 ring Row/V Up/Jump Lunge – 4:53
I thought for sure I was faster now than I was in high school. WRONG. Humble pie with a scoop of vanilla. I will get under 5!
A. Best time of 5.1
B. Handstand walk, just shy of the length of the mat
C. DL 20/20/20 @ 155lbs
D. 21/15/9 ring rows, v-up, jump lunge – 5:13
10 rounds of 40 yard sprints… 5.9 was my fastest… Great job Sensei… Ninja speed, hiya!
Hand Stand practice… Coach Tambot made this both fun and challenging, like always 🙂 I kinda got my first cartwheel ever today woot woot I couldn’t have done this without all of the modifications and patience from Coach Tambot, you rock!!!! Shout out to Jenessa and Azra who did fabulous with their hand stand walk practice 🙂
3 sets of Dimel Deadlifts @ 65lbs think I should have went a tad heavier
21/15/9: 7 min 31 sec thanks Coach Tambot for pushing me to challenge myself with the ring rows… No cherry pickin light goin… Boooooo me!
Fun class 🙂
CF East Village
– 3 Rds NFT: 5 Overhead wall squats/5 Goblet squats/5 Air squats
– Toes 2 Bar: 5/5/5/5
– 100 DU’s: 1:24
– 10 Min AMRAP: 7 KB Snatch Left (24kg)/7 KB Snatch Right (24kg)/7 T2B – 4 Rds Rx
– 50 Abmat Situps
– Strict Ring Dips 5/5/5/5
Nice job Tom. Represent