WOD 9/19/13
6 Minutes of Hip/Back Mobility
A- WU- 3 Minute Row @ 80-90% RPE + 3 Rounds of: 15 Air Squat/5 Broad Jump;30 Seconds Rest -7 Minute Cap
B- Hang Squat Clean- 10 Minutes to A Challenging Single + 4@ 75% EMOM for 5 Minutes
C- Clean Pull– 3/3/3/3@90% of above; 2 Minutes Rest Between Sets (if you have straps use them) -12 Minute Cap
D- 3 RFT of: 20 K.B. Taters (24/16kg)/15 Ring Row/500M Row -13 Minute Cap
CrossFit 718 from G2 Collective on Vimeo.
That’s my sexy beast of Man!! Love me some Izzy!
Worked on an express WoD with Bailey – 30 min
Warm up – 3 min row = 578m
Hang Clean Singles – 105/115/125/135FF/130 🙂 +
5 min EMOM 4 reps at 95lbs
Clean Pull – 3/3/3 @ 12bs
Alright, coming in tonight, me and my broken big toe! I think I can do everything except the broad jumps. Gotta get back on the horse at some point.
b
I haven’t seen you in a minute Brian. I didn’t even know your broke your toe!! That sucks.
See you around the box!
A- WU- 3 Minute Row: 750
3 Rounds of: 15 Air Squat/5 Broad Jump;30 Seconds Rest -2:30
B- Hang Squat Clean- 10 Minutes to A Challenging Single 140# PR
4@ 75% EMOM for 5 Minutes 105/105/100/100/100
C- Clean Pull- 3/3/3/3@90% of above; 2 Minutes Rest Between Sets (if you have straps use them) -12 Minute Cap 115#
D- 3 RFT of: 20 K.B. Taters (16kg)/15 Ring Row/500M Row -14:33
okay, late post but I worked out late…
B: 45/95/115/125/135/140/145PR
EMOM: 115/lay on the floor panting, removed 10# from the bar/105/105/105
(Did the math wrong and started too heavy.)
C: 125/130/130/130 – never done these before
D: 17:08, 35# KB