WOD 9/18/12 C

5 Minutes of Shoulder/Hip/Back Mobility

For Time: 1 Mile Run

Power Clean– 15 Minutes to Establish a Heavy Single

Elizabeth= 21/15/9 RFT of: Clean (135/95)/Ring Dip

7 replies

Coach K-Rod says:
09/18/2012 at 10:17 AM

Angie today:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

23:42
Almost 4 minutes off PR, but 3 minutes faster than my last time. My Angie time has always varied the greatest. My muscle endurance on body weight movements is very weight dependent. My PR was when I was about 145#, and now I am 158-160. I did improve 3 minutes, though, at the same bodyweight as now. Pretty happy with that.
Reply
coachcanadan says:
09/18/2012 at 1:33 PM

I’m back! And I’m weak! Still felt good to do something though.

Snatch 3-3-3
65-85-105

Back Squat 5-5-5
185-185-185
These felt SO hard. I almost failed on rep 5 on each of the sets. I have some work to do.

Weighted pullups 5-5-5 @ 15lbs, followed each set with 8 kipping pullups immediately following the weighted pullups.

5 toes to bar every 30 seconds for 5 minutes. My abs are smoked now! This was tough. Got the idea from Khalipa, but he did 6 every 30 seconds for 6 minutes. Beast.

Anyway, feels good to be back, even if I do have some work to do just to get back to where I was three weeks ago. Pneumonia sucks!

Coach Dan
Reply
- Rory M says:
  09/18/2012 at 1:58 PM
  
  Welcome back Dan!
  Reply
  - coachcanadan says:
    09/18/2012 at 2:50 PM
    
    Thanks homey. Glad to be back!
    Reply
- dariel31 says:
  09/18/2012 at 2:57 PM
  
  Welcome back Coach.
  Reply
Coach TamBot says:
09/18/2012 at 6:18 PM

Warm Up 100 DU’s – 1:51

5 Rounds of Cindy – 5:27RX

Press 10×45/5×55/3×60/1×65/1×70/1x75FF

Back Squat – 10×95/5×125/3×145/1×165/1x175F

DeadLift – 1/1/1/1 175/195/215/225F 🙂
Reply
- kurt says:
  09/18/2012 at 6:26 PM
  
  Nice total!
  Reply