WOD 8/2/13
5 Minutes of Hip/Back/Ankle/Shoulder Mobility
A- WU- 5 Minute AMRAP of: 10 Plate G2OH (45/25)/5 Plate Burpee (chest to plate/finish each rep standing on plate)
B- 3 Minutes to WU KBS + Pull Up + Helen= 3 RFT of: 400M Run/21 USA K.B. Swing (24/16kg)/12 Pull Up -15 Minute Cap
C- Olympic Squat- 3/3/3/3/3/3/3/3/3/3 @ 80-85%; 2-3 Minutes Rest Between Sets -30 Minute Cap
Helen is 3 rounds not 5!
I must have been very deep in thought copying down that WOD
A- WU- 5 Minute AMRAP of: 10 Plate G2OH (45/25)/5 Plate Burpee (chest to plate/finish each rep standing on plate)
5 rounds on the nose. 35# plate.
B- 3 Minutes to WU KBS + Pull Up + Helen= 3 RFT of: 400M Run/21 USA K.B. Swing (24/16kg)/12 Pull Up -15 Minute Cap
13:XX
44# plate / kipping pull ups
C- Olympic Squat- 3/3/3/3/3/3/3/3/3/3 @ 80-85%; 2-3 Minutes Rest Between Sets -30 Minute Cap
Worked at 155# (85% of 1RM, at least last time I checked)
Crossfit Parsippany
Skill
Muscle-Ups- worked on my transition and really being aggressive on getting over
WOD- worked at 26#
1-10
KB Snatches — r/l
10-1
KB Lunges (53/35) — r/l
1 – 10
KB Presses (53/35) — r/l
18:36
Then did another WOD with Powerhouse Tracey MaGee (This woman will be competing in the Masters next year..she’s amazing!)
We did one of the WODS from Baby Leave your socks on (Aug 17th comp in NJ)
7 min AMRAP
Thrusters (65#)
Box Jumps (20″)
ladder 2-4-6-8-10-12-14…etc
I got to 12 rounds +10 Thrusters
Did you ever sign up for the Sock WOD?
Did you get close to a MU?
I tried, but when I went back it was sold out- but now I’m doing South Brooklyn Subway Series anyway- so at least I’m competing! Hell no, I didn’t come close. This is my new goat now to seriously work on!
A- WU- 5 Minute AMRAP of: 10 Plate G2OH (45/25)/5 Plate Burpee (chest to plate/finish each rep standing on plate)
Paced it and ended up with 6 rounds and 9 g2oh
B- 3 Minutes to WU KBS + Pull Up + Helen= 3 RFT of: 400M Run/21 USA K.B. Swing (24/16kg)/12 Pull Up -15 Minute Cap
8:57 Rx
C- Olympic Squat- 3/3/3 @247.5
Stopped after the third set. The knee wasn’t feeling strong today.
Did you PR on Helen?
Yes that’s a 30 second pr
A. 6rds @ 35lbs
B. 11:25 @ 44lb and red / green band
C. 225lbs. 10 sets of 3 squats
Warm Up – G2OH + Burpees – 4rds + 10
Helen – 9:20 Rx (PR)
10 rds x 3 reps HBBS @ 240#
Although I really wanted sub 9 min on Helen I was still able to shave :33 sec off my last time. Was almost able to go unbroken but had to jump off the pull up bar on rep 9 in round 3. Next time!
33 seconds is a second more than last time..so take that- nice work Cory!
Thanks Tina!