WOD 8/7/13
6 Minutes of Shoulder/Over Head/Pec/Lat/Wrist Mobility
A- WU- Row 500M @ 80% RPE + 3 Minute AMRAP of: 15 USA K.B. Swing (20/12kg)/10 HRPU
B- Bench Press- 3 Minute WU to 80% + 2 EMOM for 12 Minutes @ 80%
C- 3 RFT of: 20 Ring Row/5 D.B. Man Makers (45/25×2)
*D- NFT- 100 Band Pull Apart + 100 Elbow Extension
Get a haircut, hippie
Damn, This looks good. Hopefully, I’ll be back beginning of September. This broken foot is taking forever (it seems like) to heal. Can’t wait to get back!
Hurry back Mike!
WU: 500m row- 2 min 11 sec to be honest this was my 100% not 80% :/
3 min amrap of 15 lb swings at 12k and 10 hrpu (had to modify these during my 2nd round) 2 rounds plus 10… And the nausea sets in :/ dang!
Bench press 12 sets of 2 reps EMOM @ 65lbs (80%)
3 RFT : 20 ring rows (modified) 5 man makers with 10lb DB’s 7 min 56 sec
100 band pull aparts and 50 elbow extensions… Coach Iz really puts a lot of thought into his program designing… If you think you will miss exercising a muscle, you were wrong!
Great class, Coach Tambot is motivating as always… Love all of the visuals and the energy!!!
Nice job Nikki 🙂
Went to KB class in the AM. Lets see if I remember everything…
Warm up:
Tabata battle ropes
5min AMRAP of
10 USA kb swings (16kg)
10 HSPU
6 rounds
5min AMRAP of kb push press
12kg x 2
53? reps
5 sets of 10 reps KB floor press max effort
I did 12kb x 2 across for all sets
4 RFT of:
5 each kb snatch (12kg)
10 kb rows (12kg x 2)
time: around 3:30ish I think.
Oops that’s supposed to be hand release push ups, not hand stands
I was gonna say WOW, Vicky that’s quite impressive 6 rounds!
Good hustle today Sun!
That’s a lot of work, well done!
6 Minutes of Shoulder/Over Head/Pec/Lat/Wrist Mobility
A- WU- Row 500M @ 80% RPE: 1:59
3 Minute AMRAP of: 15 USA K.B. Swing (20/12kg)/10 HRPU: 2rds + KB Swings + 8 HRPU’s
B- Bench Press- 3 Minute WU to 80% + 2 EMOM for 12 Minutes @ 80%: 175lbs for all sets.
C- 3 RFT of: 20 Ring Row/5 D.B. Man Makers (45/25×2): Used 25lbs, 7:19 I believe
*D- NFT- 100 Band Pull Apart + 100 Elbow Extension
LOVED TODAY’S AND YESTERDAY’S WOD!
A. 3rds + 15 swings 20kg
B. Bar/95/135 x 5 175 x 2 EMOM for 12 min
C. 6:38
D. 100 banded pull aparts & 100 elbow extensions w/ green band
Congrats on the Wedding Joe. I heard it was a great time….
This Saturday is the second week of the subway series and Marcos will be representing us at CrossFit Virtuosity. I will be going to go support him after the free class this saturday. Lets get a group out there and show him love.
I agree Dariel,
Let’s round up the troops and represent hard out there..
Good point D! I forgot to mention it in class. Anyone who is free should head over and support one of our own!
A- WU- Row 500M @ 80% RPE +
3 Minute AMRAP of: 15 USA K.B. Swing (20/12kg)/10 HRPU- 3 rounds
B- Bench Press- 3 Minute WU to 80% + 2 EMOM for 12 Minutes @ 80%– 100#
C- 3 RFT of: 20 Ring Row/5 D.B. Man Makers (25×2)- 7 minutes something I think!
D- NFT- 100 Band Pull Apart
Strength class was brutal!!
WU – 400m DB run (2×25#) then 4Rds 15 DB HPC/10 Plyo Push Up – 8:15
Axel Bench Press – 12min EMOM x 2 @ 175#
Then the finishing move…..
5 RFT of 5 Man Makers (2×45#) / 1 Rope Climb – 11:14
First time I have ever completed a WOD with Man Makers in it.
So you are saying I did a good Job Cory??!!!!
You always do a good job but I meant physically able to finish, not had class run smooth enough to finish. I think I wish you hadn’t done a good job.
Congrats, do you feel more Manly?
Like my grandfather always said…I would be a man before my mother.
Great job Cory!
Warm 500m row = 2:15
DeadLift Singles – 145/165/185/205/225/235PR 🙂
DeadLift Doubles every 30 Seconds for 10 rounds @ 80% = 185lbs
Oly Squat Singles – 125/145/155/65/175F
Oly Squat Doubles EMOM for 5 Minutes @ 135 (80%)
4 RNFT of 12 Each – GHD Sit Ups/ Reverse Hyper @ 180lbs
I did the all alone WOD today.. I hate wodding alone..
Word! 10# PR 🙂
Ditto on the congrats, 10lb PR, that’s huge!!!
Anytime I’m off I’m always up for wodding with you!