WOD 8/14/12

5 Minutes of Leg/ Back Mobility

Warm Up- 3 RFT of: 20 Air Squat/ 15 Squat Jumps/ 10 WallBall (20/14)

High Bar Squat– 25 Reps @ 75% From 8/9/12 or BW+40lbs (5 Minutes warming up- then 25 RFT with a 15 Minute Cap)

2 Rounds of: 100 Steps Walking Lunge/ 100 each Flutter Kicks/ 100 SuperMan’s (partition as needed)

8 replies

CT says:
08/14/2012 at 11:29 AM

Warm Up- 3 RFT of: 20 Air Squat/ 15 Squat Jumps/ 10 WallBall (20/14) – 5:28

High Bar Squat- 25 Reps @ 75% From 8/9/12 or BW+40lbs – 5:27 @ BW + 20 lbs. First 7 squats were high bar, the rest were low bar.

2 Rounds of: 100 Steps Walking Lunge/ 100 each Flutter Kicks/ 100 SuperMan’s (partition as needed) – capped at 15 mins – 187 walking lunches, 150 flutter kicks, 150 supermans.

I’ll be lucky to walk tomorrow.
Reply
CT says:
08/14/2012 at 11:29 AM

Warm Up- 3 RFT of: 20 Air Squat/ 15 Squat Jumps/ 10 WallBall (20/14) – 5:28

High Bar Squat- 25 Reps @ 75% From 8/9/12 or BW+40lbs – 5:27 @ BW + 20 lbs. First 7 squats were high bar, the rest were low bar.

2 Rounds of: 100 Steps Walking Lunge/ 100 each Flutter Kicks/ 100 SuperMan’s (partition as needed) – capped at 15 mins – 187 walking lunches, 150 flutter kicks, 150 supermans.

I’ll be lucky to walk tomorrow.
Reply
Head Coach says:
08/14/2012 at 11:59 AM

3 Minute AMRAP of: 25 Unbroken Double Unders/7 HRPU=4+23
OHS- 10@45/2@120/140/160/180/180
Bench Press- 10@45/5@135/155/4@175/2@185/185/12@145
Good Morning- Descending Ladder of: 8-1@135lbs
HSPU- 5/5/5/5/5/5/5/5
Reply
coachcanadan says:
08/14/2012 at 2:26 PM

400m farmers carry w/ 2pood per hand = 4:20ish

Deadlift 1-1-1-1-1
315-345-365-385-405

Bench Press 8-8-8-8-8 @ 145, followed by max reps at 45lbs after the last set = 50 reps.

Weighted pullup 4-4-4-4 @ 35lbs, followed by 8 kipping pullups after each set

3 RNFT of 8 strict toes-through-rings, and 12 russian twists w/ 1pood

4x200m sprints

Coach Dan
Reply
Anonymous says:
08/14/2012 at 3:28 PM

3 RFT of: 20 air squat / 15 squat jump / 10 Wallball. 4:18

For time: 25 high bar squat @ 75% of 1rm
3:06 @ 205# rx

2 RFT of 100’s
11:59
Reply
kurt says:
08/14/2012 at 7:58 PM

Did Barbara at home with Alli. Hate that wod. Hate it like no other.
5 rounds:
20 pull ups/30 push ups/40 sit ups/50 squats/3 minute rest between rounds
41:20 (off my pr by 3 minutes)
Was doing fine until my fourth round and I got a headache and died.
Glad that one is over.
Reply
cobrien811 says:
08/14/2012 at 9:43 PM

20/15/10 – 4:13
25 HBBS @ 205# – 2:22
100’s – 15:40

Rory – great job on the 100’s! How you were able to recover enough to knock that out sub 12 I do not know. Awesome.
Reply
- Anonymous says:
  08/14/2012 at 10:52 PM
  
  Thanks Cory! Nice times. Comin back w a vengeance!
  Reply