WOD 8/6/13
5 Minutes of Ankle/Hip/Back Mobility
A- WU- Partner Banded Sprints= 5-7 Rounds of 5-10 Seconds Sprint 45 Seconds Rest; Partners will switch between rounds – 10 Minute Cap
B- Olympic Squat- 6/6/6/6/6/6 @70% + 2.5# from 7/11/13 or 70% of 6/5/13; 2-3 Minutes Rest Between Sets -30 Minute Cap
C- 8 Minute AMRAP of: 5-10′ HandStand Walk (10 wall facing shoulder taps)/15 Toes To Bar/30 Air Squat
Get it Andrea!! Break the Bar!
I’m out. Still paying for Sunday’s run, in spades.
Great picture! She’s owning that bar !
😀
A- WU- Partner Banded Sprints= 5-7 Rounds of 5-10 Seconds Sprint 45 Seconds Rest; Partners will switch between rounds – 10 Minute Cap
– Harder than they look!
B- Olympic Squat- 6/6/6/6/6/6 @70% + 2.5# from 7/11/13 or 70% of 6/5/13; 2-3 Minutes Rest Between Sets -30 Minute Cap
– worked at 140lbs, maxed out my rest periods, felt good
C- 8 Minute AMRAP of: 5-10′ HandStand Walk (10 wall facing shoulder taps)/15 Toes To Bar/30 Air Squat
– 3 rounds
– HS walks were fun, starting to feel more balanced
– Scaled the t2b down to 8-10 reps
5 Minutes of Ankle/Hip/Back Mobility
A- WU- Partner Banded Sprints= 5-7 Rounds of 5-10 Seconds Sprint 45 Seconds Rest; Partners will switch between rounds – 10 Minute Cap
B- Olympic Squat- 6/6/6/6/6/6 @175
C- 8 Minute AMRAP of: 5-10′10 wall facing shoulder taps)/15 Toes To Bar/30 Air Squat just shy of 3 rounds
Good turn out for the 6am . Best time to work out in the summer heat.
A- WU- Partner Banded Sprints= 7 Rounds of 5-10 Seconds Sprint 45 Seconds Rest; Partners will switch between rounds – 10 Minute Cap
B- Olympic Squat- 10×3 at 85% of 1RM worked at 140#, but only made it to 9 sets in the time allotted
C- 8 Minute AMRAP of: 10 wall facing shoulder taps/15 Toes To Bar/30 Air Squat- 3 rounds (did 1 round with 15 T2B and next 2 for 10 reps each)+10+5
A- WU- Partner Banded Sprints= 6 Rounds length of the box – Awesome!
B- Olympic Squat- 6/6/6/6/6/6 @ 215
In between sets I did strict muscle ups – 1/1/3/4/5
C- 8min AMRAP of: 5-10′ HSW /15 T2B/30 Air Squat – 3rds + HSW + 6 T2B
Wasn’t able to go the length of the blue mat – normally took 2 attempts to clear it. Hip flexors were shot for the T2B after the sprints and squats – brutal.
Did a mile run right before the WOD – 6:37
A – WU – Partner banded sprints = 6 hard rounds of sprints. Thanks Cory for making me work!
B- Olympic squat- 6/6/6/6/6/6 @ 160
C- 8 min AMRAP of: 10 wall facing shoulder taps/ 15 toes to bar/ 30 air squat- 4 rounds + shoulder taps + 1 toes to bar
And finished the WOD with another mile run 8-9 minutes
Welcome to the blog buddy
A. 7 Partner banded sprints – FUN!
B. 6/6/6/6/6/6 Olympic squat at 190, felt good using a belt and going barefoot, especially at the bottom range of motion.
C. 3rds + HS walk + 14
Found my Olympic squat 1RM from my first ever WOD this April. For Tuesday’s WOD, that weight was 70% of my new 1RM!!! HELL YEA getting stronger 🙂
Nice one! #betterthanyesterday