WOD 9/12/13
5 Minutes of Hip/Calf/Back Mobility
A- WU- 5 Rounds of: 100M Sprints; 1 Minutes Rest Between Efforts (use 1st 2-3 rounds to warm up)
B- Hang Squat Clean- 15 Minutes To A Heavy Single
C- Sumo DeadLift- 2/2/2/2/2 @90-95% of 8/30/13
D- For Time: 200M Farmers Walk (24/16kgX2)
Iz, have you ever measured the distance up to 7th ave and back on 23rd street, the hill would be brutal for running. Looking forward to getting back to the 6 am swing.
5 Minutes of Hip/Calf/Back Mobility
A- WU- 5 Rounds of: 100M Sprints; 1 Minutes Rest Between Efforts (use 1st 2-3 rounds to warm up) Did a 14.8
B- Hang Squat Clean- 15 Minutes To A Heavy Single- Got 185!
C- Sumo DeadLift- 2/2/2/2/2 @90-95% of 8/30/13-Reps @275 with a brief reprieve.
D- For Time: 200M Farmers Walk (24/16kgX2) 2:07
The 6 & 7 am this morning was fun!! I got a lot of energy in the morning.. So be ready for Thursdays, now that I’m coaching
Paid my respects today. Hit up the 9/11 hero WOD with Coach Bailey
Warm Up 3 min AMRAP of 9 Burpees/ 11 DU’s = 3+9
Run 2001m/
11 Box Jumps @ 24″/
11 Thrusters 85lbs/
11 Burpee Chest 2 Bar pull ups/
11 Power Cleans @ 120
11 HSPU Kipping/
11 KBS @ 53lbss/
11 Toes 2 Bar/
11 DeadLift @ 120/
11 Power Jerks @ 75lbs/
2001m Row
42:02 RX’ed – “Never Forget”
A: WU: 5 Rounds of: 100M Sprints; 1 Minutes Rest Between Efforts (use 1st 2-3 rounds to warm up): fastest was 13.5
B: Hang Squat Clean: 15 Minutes To A Heavy Single: 95/115/135/145F/145PR
C: Sumo DeadLift: 2/2/2/2/2 @90-95%: @275 lbs
D: For Time: 200M Farmers Walk (24/16kgX2): 2:02 Rx
Cahill, that’ll be enough out of you.
Did the 9/11 tribute wod with Tambot today, she crushed it
Started with 2001m row
11 box jumps @24
11 thrusters @ 85
11 burpee c2b pullups
11 power cleans @ 115 (struggled with these today, they took some time)
11 Hspu
11 KBS @ 53
11 T2b
and that’s as far as I got at around 31 minutes, had to duck out to start the next class. This was deservingly brutal and I would have liked to have finished.
Had a fun morning with all the fine Thursday a.m. folks!
A. It was pouring so we did 100M rows – best time of 18.7
B. Hang Squat Clean – barx5/95×5/145×2/165/185f/185pr
C. Sumo DL – 185×5/275×2/365×2/365×1/275×2/275×2/275×2
D. 2:15 Farmer’s Carry Rx
Stronger Faster Healthier Chocolate Recovery with chocolate milk is the truth!