WOD 8/5/13
8 Minutes of Shoulder/Back/Hip/Ankle/Mobility
A- WU- 3 Rounds of 30 Seconds Each: Jumping Jacks/Mountain Climbers/Flutter Kicks
B- Barbell Complex- 4 DeadLift/3 Hang Power Clean/2 Front Squat/1 Jerk=1 Rep: 1/1/1/1/1/1/1/1 Max Effort; 90 Seconds Rest Between Reps -20 Minute Cap
C- 4 RFT of: 200M Run/30 Double Unders/5 each K.B. Snatch (24/16kg) -15 Minute Cap
Awesomeness!
B- Barbell Complex- 4 DeadLift/3 Hang Power Clean/2 Front Squat/1 Jerk=1 Rep: 1/1/1/1/1/1/1/1 Max Effort; 90 Seconds Rest Between Reps -20 Minute Cap
75/95/105/105/110/110/110/115[ugly but did it]
(I’d like to point out that 115 was my 1RM power clean about 2-3 months ago.)
C- 4 RFT of: 200M Run/30 Double Unders/5 each K.B. Snatch (24/16kg) -15 Minute Cap
11:59
-DUs were 30-60 seconds of DU practice. my rope sucked (yeah, it was the rope’s fault!)
-16kg on the KBS
Nice job Mike. Keep up the great work.
Today’s WOD was awesome but I’m not posting my numbers till Vicky WOD’s, so she doesn’t try to beat me!
Hey! No fair
B. Bar/95/115/125/135/145/155 stopped here, was at the top of my daily mountain
C. 12:05 runs felt good, had trouble with the DUs
D. Cashout – 100 rolling hollow body to superman. Iz had a name for the exercise but I forgot.
A: WU – 3 rds 30sec each PVC OHS/PVC Sots/PVC Duck Walk
B: Snatch – 95/95/95/115/115/115/135/135/155(f)/145(f)
C: C&J – 135/165/185/195/205/210(PR)/215(f)/215(f)
D: 3RFT – 9 Power Snatch @ 95# / 30 DU – 3:26
It’s always a fun class with you brother. Congrats on the pr.
Yeah buddy, always a fun time. Rest up, you did a ton of work today!
B- Barbell Complex- 65/85/105/105/105/105/115/115
C- 4 RFT of: 200M Run/30 Double Unders/5 each K.B. Snatch (16kg) – 11:23 – I felt slow today, and my DU’s are of the single-single-single-double variety, so I worked each round until I accumulated 10 doubles.
MIDDAY:
8 Minutes of Shoulder/Back/Hip/Ankle/Mobility
A- WU- 3 Rounds of 30 Seconds Each: Jumping Jacks/Mountain Climbers/Flutter Kicks
B- Barbell Complex- 4 DeadLift/3 Hang Power Clean/2 Front Squat/1 Jerk=1 Rep: 1/1/1/1/1/1/1/1 Max Effort; 90 Seconds Rest Between Reps -20 Minute Cap
95/135/185/195/205/215f
C- 4 RFT of: 200M Run/30 Double Unders/5 each K.B. Snatch (24/16kg)
7:47 Rx
EVENING:
WU- 3 rounds of 30 seconds each
PVC OHS/PVC sots press/PVC OH duck walk
Snatch- 15 minutes to heavy single
95/115/135/155/175/195fx2/200f
Lost this one on the way up
Clean and jerk- 15 minutes to heavy single
95/135/185/205/225/230f
Couldn’t get up after catching it in the rack
3 RFT of
9 power snatch @70% of above (125)
30 DU
4:43 Rx
B- Barbell Complex- 4 DeadLift/3 Hang Power Clean/2 Front Squat/1 Jerk=1 Rep: 1/1/1/1/1/1/1/1 Max Effort; 90 Seconds Rest Between Reps -20 Minute Cap
65/75/85/95/110/115/120/125
C- 4 RFT of: 200M Run/30 Double Unders/5 each K.B. Snatch (24/16kg) -15 Minute Cap
9min 14 sec rx
SO what was your time Tina!!!!
Took Oly WOD at 5pm cause I think the Coach is Sexy.
Snatch Tripples = 55/65/75/80/85/90×1
Clean & Split Jerk Singles – 6/95/105/115/120FFF
For time # rounds of 9 Power Snatch/ 30 Doubles = 4:27 RX @ 60lbs( 70% of Above)
A- WU- 3 Rounds of 30 Seconds Each: Jumping Jacks/Mountain Climbers/Flutter Kicks
B- Barbell Complex- 45/95/105/115/125/135/145/155(f)
C- 4 RFT of: 200M Run/30 Double Unders/5 each K.B. Snatch @ 24kg – 9:17
Been travelling a lot this past few weeks and I’m gone again next week, but I’ll always be back.
A- WU- 3 Rounds of 30 Seconds Each: Jumping Jacks/Mountain Climbers/Flutter Kicks
B- Barbell Complex- 35lbs/55lbs/60lbs-felt super weak so stuck to last weight.
C- 4 RFT of: 200M Run/30 Double Unders/5 each K.B. Snatch (24/16kg) -15 Minute Cap- finished at 12:11. Need more practice on my double unders, =[