WOD 9/23/13
5 Minutes of Shoulder/Wrist/Hip/Ankle/Back Mobility
A- WU- PVC Burgener Warm Up + Skill Transfer Exercise + NFT: 30 Weighted Jumping Squats (75/45) -3 Minute Cap
B- Hang Squat Snatch- 3 Minutes To 70% + 3 @70% EMOM for 7 Minutes
C- Olympic Squat- 3/3/3/3/3/3/3/3/3 @ 85% + 2.5 From 9/9/13; 2-3 Minutes Rest Between Sets -35 Minute Cap
*D- Tabata- Air Squats
*=If Time Permits
really?
What it’s soo cool! My new favorite shot!
5 Minutes of Shoulder/Wrist/Hip/Ankle/Back Mobility
A- WU- PVC Burgener Warm Up + Skill Transfer Exercise + NFT: 30 Weighted Jumping Squats (75/45) -3 Minute Cap
B- Hang Squat Snatch- 3 Minutes To 70% + 3 @70% EMOM for 7 Minutes – Working at 85lbs, snatch still kills me, but I think I’m getting better.
C- Olympic Squat- 3/3/3/3/3/3/3/3/3 @ 85% + 2.5 From 9/9/13; 2-3 Minutes Rest Between Sets -35 Minute Cap- @235lbs today… the squats keep getting better.
Love the strength WODs
A. WU 30 jump squats @ 75# :36
B. Hang Squat Snatch – worked at 85# balance and depth are almost there
C. Oly Squat – worked at 255#
D. Tabata air squat – 160 reps
Ouch.
A) 30 jump squats @ 75lbs – 1:00
B) Hang Jerk 7min EMOTM @ 85, sore wrists, been banging them up getting too enthusiastic on burpees I think
C) 10×3 HBBSQ – worked at 185lbs, need to keep the focus on my knees.
Intermission… Ran home it intercept a grocery delivery.
Then…
D) Tabata air squat – 136 – scout’s honor
B) Hang snatch, rather…
I believe you Scout!
Awesome Dave! Gave me a good chuckle…thx
great wod tonight everyone!
A- 30 Jumping squats (75lbs) in :39
B- Squat Snatch @ 85lbs – my back was in knots after this!
C- Back Squat- 6rds/3reps @ 255lbs
D- Tabata Air Squat – 130
A- WU- PVC Burgener Warm Up + Skill Transfer Exercise + NFT: 30 Weighted Jumping Squats (75/45) -3 Minute Cap
1:18 Rx
B- Hang Squat Snatch-10 minutes for a heavy single
75/95/115/135/155/175f
C- Split Jerk- 10 minutes for a heavy single
135/165/195/225/245/260 Pr
D- Good Morning with Cambridge bar
Sets of 3 @65/115/155