WOD 9/20/13
6 Minutes of Hip/Ankle/Back Mobility
A- WU- 5 Minute AMRAP of: 5 Burpee to plate/5 each OH Lunge (45/25)
B- Olympic Squat- 4/4/4/4/4/4/4/4 @80% + 2.5 from 9/2/13; 2-3 Minutes Rest Between Sets -35 Minute Cap
C- 1-2 Minutes Double Unders Practice + Annie= 50/40/30/20/10 RFT of: DU’s/Sit Ups -10 Minute Cap
6am Endurance WOD:
A: WU: 5 Minute AMRAP of: 5 Jingle Jangles/5 Burpees: 6.5 rounds
B: 3 x 3min AMRAP of: 7 Olympic Squats (BW) / 15 BallSlams (20): 6 total rounds @ 145, 20 lbs
C: Annie= 50/40/30/20/10 RFT of: DU’s/Sit Ups: 50/50/40 @ 3 mins (had to leave early). Only broke my DU’s once.
6 Minutes of Hip/Ankle/Back Mobility- Late… Burpees
A- WU- 5 Minute AMRAP of: 5 Burpee to plate/5 each OH Lunge (45/25) I got through 5 rounds of these, not awake when I did them…
B- Olympic Squat- 4/4/4/4/4/4/4/4 @80% + 2.5 from 9/2/13; 2-3 Minutes Rest Between Sets -35 Minute Cap- My body got into gear on the 4th set, 8 sets @225, my squats are improving quickly.
C- 1-2 Minutes Double Unders Practice + Annie= 50/40/30/20/10 RFT of: DU’s/Sit Ups -10 Minute Cap- I’m going back to double under school, other than that I got passed the 30 rep round in 10 minutes, 120 reps of each…
A- WU- 5 Minute AMRAP of: 5 Burpee to plate/5 each OH Lunge (45) – 5rds + 4
B- Olympic Squat- 4/4/4/4/4/4/4/4 @ 245 (round 5 was 225 as I forgot to put the 10’s back on)
C- Annie= 50/40/30/20/10 RFT of: DU’s/Sit Ups – 7:10
Take a look at this if there is any question to my integrity during Annie. Those aren’t boots attached to Spealler’s feet.
http://www.youtube.com/watch?v=iB_4qc0cADc
Hahahahaa, nice one Cory
A. WU 6 rds + 5 burpees
B. Oly Squats 225 work sets
C. Annie 8:52 rx
Don’t be shy ya’ll, post on the blog! Community first, communication second, competition…well its there, but it’s not nearly as important as the first two.
That’s great Cory! I wasn’t doubting you with what’s allowed but more if I could do it without anything.
A- WU- 5 Minute AMRAP of: 5 Burpee to plate/5 each OH Lunge (45/25) 6 rounds+5+2 full lunges (r&l)
B- Olympic Squat- 4/4/4/4/4/4/4/4 @80% + 2.5 from 9/2/13; 135# This was tough for me as my knees kept coming in.
C- Annie= 50/40/30/20/10 RFT of: DU’s/Sit Ups 7:07 Rx This was the first time I did it legit for time in a class. I did it back in April or May just for fun in a comp class and got around 8:30 something so this was a big deal. I’m pretty sure I could have moved faster b/c I think I did a few more DU’s per round just because. But I’ll take it for my first time!
Fun Friday class!
Great Energy tonight, Annie was fun to Coach and the Squats gave everyone time to get to know each other. Loved the vibe in the room.
SO many PRs and alot of folks got some DUs for the first time, also started stringing them together a little more..
Thanks for the video keep em coming 🙂
Went lighter on the squats, so many squats this week. 5 + 7 + ?. Annie in 8 flat. Felt slow on the sit-ups. Great week. Feel fantastic and sore as hell.
I love that feeling fantastic and sore as hell is in the same sentence!
A- WU- 5 Minute AMRAP of: 5 Burpee to plate/5 each OH Lunge @ 45 – 6 even
B- Olympic Squat- 4/4/4/4/4/4/4/4 @ 185 – this is pointing toward a new PR in my future
C- 1-2 Minutes Double Unders Practice + Annie= 50/40/30/20/10 RFT of: DU’s/Sit Ups – 7:46
I need my own rope. DU’s were forced and they shouldn’t have been. But otherwise a good day, great energy. I am a fan of Friday night classes. Wonder what that says about me…