WOD 9/17/13
10 Minutes of Back/Ankle/Hip/Calf Mobility
A- WU- 400M Run @ 70-90% RPE + 7 Rounds of: 40 Yard Dash (use first three rounds as a warm up); 45 Seconds Rest Between Rounds
B- Tabata- Weighted Step Up Alternating Steps (16/12kgx2)
C- DeadLift Conventional or Sumo- 7 Minutes WU to 80% of 9/5/13 + 3/3/3/3/3@80%;2 Minutes Rest Between Sets
Notes: If you missed 9/15 take 15 Minutes to a heavy single possibly a 1RM
D- 8 Minute AMRAP of: 200M D.B. Farmers Carry (45/25×2)/10 Each Alternating Renegade Row/10 Hang Power Clean
A: WU: 400M Run @ 70-90% RPE + 7 Rounds of: 40 Yard Dash: 400m @ 1:13. Fastest 40 was 4.9.
B: Tabata- Weighted Step Up Alternating Steps (16/12kgx2): 20 I think, Rx
C: DeadLift: 7 Minutes WU to 80% of 9/5/13 + 3/3/3/3/3@80%;2 Minutes Rest Between Sets: 215/215/215/215/215 (approx 70% of 1rm)
– WU- 400M Run @ 70-90% RPE + 7 Rounds of: 40 Yard Dash: 5.5-6.3
B- Tabata- Weighted Step Up Alternating Steps (16/12kgx2): 43 Rx
C- DeadLift Conventional or Sumo- 7 Minutes WU to 80% of 9/5/13 + 3/3/3/3/3@80%;worked at 145#
D- 8 Minute AMRAP of: 200M D.B. Farmers Carry (45/25×2)/10 Each Alternating Renegade Row/10 Hang Power Clean- 2 rounds +10 ft or so Rx
A: 400M Run + 7 Rounds of: 40 Yard Dash: Avg about 5.0
B- Tabata- Weighted Step Up Alternating Steps (16kgx2): 43 Rx
C- DeadLift Conventional – 7 Minutes WU to 80% + 3/3/3/3/3@80%;worked at 305#
D- 8 Minute AMRAP of: 200M D.B. Farmers Carry (45×2)/10 Each Alternating Renegade Row/10 Hang Power Clean- 1 round +200M + 1ea RR My grip was sooo shot on this I could barely hold onto the DB’s.
Great work tonight guys. I love all the energy in the evening.
A- WU- 400M Run + 7 Rounds of: 40 Yard Dash – 5.2 best
B- Tabata- Weighted Step Up Alternating Steps (16kgx2) – 67
C- DeadLift- 3/3/3/3/3@80%;2 Minutes Rest Between Sets – 135/225/255/265×5
D- 8 Minute AMRAP of: 200M D.B. Farmers Carry (45×2)/10 Each Alternating Renegade Row/10 Hang Power Clean 2rds + like 25M
Grip definitely reached it’s endurance theshold tongiht. Couldn’t hold on with my left during that second farmer walk for the life of me but did enjoy the pedestrian cheers for us as we struggled along the avenue with our burden.
A. Wu 400M + 7 40 yard dash – 4.9 – 5.1, worked on a good start and it brought consistency
B. Tabata – alternating step ups 2x16kg – 57
C. Deadlift – 3/3/3/3/3 @ 80% – worked @ 315
D. Farmer walk/renegade row/db hang power clean 8 min AMRAP – 1 + 200M Rx