WOD 8/21/12 C

5 Minutes of Hip/Shoulder/Leg Mobility

3 Minutes of light Jump Rope practice; 1 Minute Rest

2 Rounds of: 1 Minute Max Reps Double Unders/1 Minute Max Reps Burpees; 1 Minute Rest

Snatch– 15 Minutes to Establish 1RM

HSPU (appropriate Substitution)- 3 Rounds of 1 Minute Max Unbroken Reps; 90 Seconds Rest Between Rounds

400M S.B. Run (40/20)

7 replies

Rory M says:
08/21/2012 at 1:27 PM

1 Min Double Unders/ 1 Min Burpees
55/19
68/17

Snatch- 5×45/3×75/3×95/1×115/1x120PR

HSPU- 1 Min Max Reps- 14/9/7- Kipping

400m Sandbag Run- 1:58 @ 40 lbs?
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coachcanadan says:
08/21/2012 at 2:52 PM

Super sore after yesterday’s WOD!

Good Mornings 5-5-5 @ 95lbs

Bench Press 8-8-8-8-8 @ 145lbs
Last set was immediately followed by as many reps as possible with just the 45lb bar. I hit 50 reps.

Weighted pullups 5-5-5-5 @ 25lbs
Each set was followed immediately by 8 unweighted kipping pullups

Tabata abmat situp = 96 (clock was only set for four rounds, so I ended up getting a 15 second break between rounds 4 and 5)

Good times!

Coach Dan
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Coach TamBot says:
08/21/2012 at 8:50 PM

Warm Up – Max DU/Max Burpee x 2 = 72/11 54/10
Snatch 55/65/75F/75F/75F
HSPU / Pike Push Ups 2 Ab mats – 7/10/8
400m SB Run NFT
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Cory says:
08/21/2012 at 9:48 PM

KB Class –
400m jog
5min of TGU practice 1 rep – 16kg / 20kg / 24kg / 32kg left, fail right
3min AMRAP KBS (USA) – 72 reps @ 24kg
3min AMRAP Burpees – 40…completely gassed during these
Chipper:
30 USSR KBS @32kg / 30 HRPU / 30 Sit Ups / 15 1 Arm KB swing Each @ 32kg / 15 KB Snatch Each @ 24kg / 15 KB Thruster Each @ 24kg / 15 half TGU Each @ 24kg (made it through about 7 each on the TGU and had to drop the weight down to 16kg just to finish, brutal).
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Nikki says:
08/21/2012 at 10:38 PM

Double under practice for 3 minutes… I think
I need 3 years.

2 rounds 1 min each max du and burpees
1/17 4/17 Tambot you are the du queen!

Snatch… Hmm well I can muscle weight up there but Coach Dan was being super thoughtful and took time out as I have seen him do with many others… And help me be mindful about technique and form. Wish I could just borrow Tambot’s body but I doubt that will happen.. I liked working on this, thanks Coach Dan, you have that coach stuff coming out of your finger tips that you just can’t resist… That’s a good thing 🙂

3 rounds 1 min max rep hspu did with the bands… (black and green) 2 ab mats for first, 1 ab mat for last 2 rounds. I was doing them wrong and then Tambot helped me out with proper form… 7/14/15

400m sandbag run with 20 lbs… Did more of a 400m sandbag shuffle… Where has my A game gone? Sensei you were missed 😉
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- Marina says:
  08/24/2012 at 12:16 PM
  
  somedays your body needs an OFF week.. you alwasy have your A game,… your body might have a different agenda though lol good job on keep going
  Reply
Head Coach says:
08/22/2012 at 6:25 PM

Mile=7:20
DeadLift- 5@45/2@135/185/225/275/295
Bench Press- 5@145/145/2@170/190/190/28 Reps @105
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