WOD 8/20/13
5 Minutes Hip/Ankle/Back Mobility
A- WU- 200M Run @ 70-90% + 7 Rounds of: 40 Yard Dash (use first 3 rounds as a gauge/try to hold splits to within + or – 1 second); 45 Seconds rest between efforts
B- Olympic Squat- 3/3/3/3/3/3/3/3/3/3 @ 85% + 2.5 # from 8/2/13; 2-3 Minutes Rest Between Efforts -35 Minute Cap
*C- 40/30/20 RFT of: Air Squat/Ab Mat Sit Up -8 Minute Cap
*=If Time Permits
Dariel- Can you post that rowing episode you watched here? Thanks.
A: WU: 200M Run @ 70-90% + 7 Rounds of: 40 Yard Dash: 200m @ 31 seconds. 40m x 7 from 4.9 to 5.5 secs.
B: Olympic Squat- 3/3/3/3/3/3/3/3/3/3 @ 85%: 200 lbs, worked with Jeff and Chris on these. We crushed it.
*C: 40/30/20 RFT of: Air Squat/Ab Mat Sit Up: 5:01
WU- 50 wallball for time
1:39 UBPR
10*3 HBBS @250 felt really good today.
Tina. It is regular pull ups for women. Not chest to bar.
WU – 200m run then 7 x 40yrd Dash – best time 4.9
10 rds x 2 reps of HBBS @ 250
Between each rd alternate 2 bar or 2 ring muscle up (20 total)
40/30/20 Air Squat / Sit Up – 4:28
A- WU- 200M Run @ 70-90% + 7 Rounds of: 40 Yard Dash (use first 3 rounds as a gauge/try to hold splits to within + or – 1 second); 45 Seconds rest between efforts
got somewhere btwn 5.7-6.7 for the 7 rounds
B- Olympic Squat- 3/3/3/3/3/3/3/3/3/3 @ 85% + 2.5 # from 8/2/13; 2-3 Minutes Rest Between Efforts -35 Minute Cap worked at 145# for 8 sets
*C- 40/30/20 RFT of: Air Squat/Ab Mat Sit Up -8 Minute Cap 5:09
A. 200m @ 80% + 7 40yd dash – 4.9 top time, lots of 5.1s
B. Olympic Squat – 10 x 3 @ 235, some warm up with the bar/135/185 prior
C. 40/30/20 – air squat / ab mat sit up – 4:03
Warm Up 200m run + 7rds of 40 yard sprints – best 6.2
Squat 3×10 @ 145lbs/ 87%
Hang power clean + power jerk doubles – 75/85/95/105/115×1
Bench 4×6 @ 85lbs/ 85%
40/30/20 – Air Squats/ sit Ups = 5:20
Nice one today Iz. Nice working with you. Xo
A) 200m run & 7x40m dash – best 5.1, worst 5.7
B) 10×3 @ 85% 1rm – 45/135/165/185×9 – ran out of time
C) 40/30/20 Air Squat & Ab-mat situp – 4:27
5 Minutes Hip/Ankle/Back Mobility
A- WU- 200M Run @ 70-90% + 7 Rounds of: 40 Yard Dash (use first 3 rounds as a gauge/try to hold splits to within + or – 1 second); 45 Seconds rest between efforts: Ran light 6.0-6.5 efforts for the first three, worked down to 5.6, and aggravated my hammie again on the last run coming in at 5.9
B- Olympic Squat- 3/3/3/3/3/3/3/3/3/3 @ 85% + 2.5 # from 8/2/13; 2-3 Minutes Rest Between Efforts -35 Minute Cap All Reps Complete @215.
*C- 40/30/20 RFT of: Air Squat/Ab Mat Sit Up -8 Minute Cap @5:03
*=If Time Permits