WOD 9/3/12 C
5 Minute Leg/Hip/Back Mobility
Warm Up- Tabata Double Unders
Low Bar Squat– 10@60/ 8@65/ 6@70/ 4@80% 1RM; 3 Minutes Rest Between Efforts (20 Minute Cap)
21/15/9 RFT of: Bar Muscle Up (C2B)/K.B. Swing (2/1.5 Pood)
Tabata Double Unders: 122
Low Bar Back Squat: 10/10/8/6/4
45/110/120/130/140
21/15/9: Kipping Pull Ups/Kettle Bell Swing (1.5 Pood)
10:04
Tabata Double Unders: 122
Low Bar Back Squat: 10/10/8/6/4
45/110/120/130/140
21/15/9: Kipping Pull Ups/Kettle Bell Swing (1.5 Pood)
10:04
Tabata Double Unders- 140 Total- Low Round 12
Low Bar Squat- 10/8/6/4- 165/180/195/220
21-15-9 Bar Muscle Up / KBS (2 Pood) 14:22
18 Total Bar Muscle Ups. All 45 would have taken all day. Plus my hands ripped like crazy! OUCH! Subbed C2B after I ran out of gas.
Fun one!
Tabata Double Unders- 140 Total- Low Round 12
Low Bar Squat- 10/8/6/4- 165/180/195/220
21-15-9 Bar Muscle Up / KBS (2 Pood) 14:22
18 Total Bar Muscle Ups. All 45 would have taken all day. Plus my hands ripped like crazy! OUCH! Subbed C2B after I ran out of gas.
Fun one!
First day back from a month off.
5 MINUTE LEG/HIP/BACK MOBILITY WARM UP-
TABATA DOUBLE UNDERS
38/36/28/25/29/11/21/25=213
LOW BAR SQUAT- 10@175/ 8@190/ 6@205/ 4@235; 3 MINUTES REST BETWEEN EFFORTS (20 MINUTE CAP) 21/15/9 RFT OF:
BAR MUSCLE UP (C2B)/K.B. SWING (2/1.5 POOD)
19:17 rx’d
Thank God for the gliding kip. KB swings
First day back from a month off.
5 MINUTE LEG/HIP/BACK MOBILITY WARM UP-
TABATA DOUBLE UNDERS
38/36/28/25/29/11/21/25=213
LOW BAR SQUAT- 10@175/ 8@190/ 6@205/ 4@235; 3 MINUTES REST BETWEEN EFFORTS (20 MINUTE CAP) 21/15/9 RFT OF:
BAR MUSCLE UP (C2B)/K.B. SWING (2/1.5 POOD)
19:17 rx’d
Thank God for the gliding kip. KB swings
@9am:400M Run NFT/10 HSPU (strict)/10 C2B/10 Wall Squat/10 each Pistol/10 GH Sit Up/10 GH Back Extension
C&J- 2@45/95/1@135/155/185/205pr/210(locked it and dropped it)
Power Clean- 1@220pr
@3pm:5K Run=28:24@80% RPE
Congratulations to Dariel for attending his CrossFit Level 1 Trainer Certification this weekend.
Thanks brother. It was a great experience.
@9am:400M Run NFT/10 HSPU (strict)/10 C2B/10 Wall Squat/10 each Pistol/10 GH Sit Up/10 GH Back Extension
C&J- 2@45/95/1@135/155/185/205pr/210(locked it and dropped it)
Power Clean- 1@220pr
@3pm:5K Run=28:24@80% RPE
Congratulations to Dariel for attending his CrossFit Level 1 Trainer Certification this weekend.
Thanks brother. It was a great experience.
Warm Up – 21/15/9 Row for calories/ Pull Ups/ Push Ups/ Air Squats = Finished 21/15 and part of 9 in 10 Minutes.
1 Power Clean + 2 Push Jerks = 75/85/95/105/110F
OHS 1@ 75/85/95/100/105/110F
Warm Up – 21/15/9 Row for calories/ Pull Ups/ Push Ups/ Air Squats = Finished 21/15 and part of 9 in 10 Minutes.
1 Power Clean + 2 Push Jerks = 75/85/95/105/110F
OHS 1@ 75/85/95/100/105/110F
tabata Double unders. no rhythm on these , low bar squats from 150- 225 I hadn’t done squats in a while, my body needed this
21-15-9 C2B and KLB swinigs- 6:54 I should have thrown some dips in there to make up for the lack of muscle ups so we did a dip tabata to cash out. 10- 7-4-4-4-3-3-2 they got hard fast. kudo’s to anyone who has the bar muscle ups those are hard.
tabata Double unders. no rhythm on these , low bar squats from 150- 225 I hadn’t done squats in a while, my body needed this
21-15-9 C2B and KLB swinigs- 6:54 I should have thrown some dips in there to make up for the lack of muscle ups so we did a dip tabata to cash out. 10- 7-4-4-4-3-3-2 they got hard fast. kudo’s to anyone who has the bar muscle ups those are hard.