WOD 9/4/13
7 Minutes of Ankle/Calf/Hip/Back/Mobility
A- WU- 200M Run @ 80% RPE + 5 Minutes of: Acceleration Wall Drill + 5 Minutes of: Partner Banded Sprints
B- Hang Squat Clean- 10 Minutes To A Challenging Double
C- Bulgarian Split Squat D.B. or K.B. or Barbell- 10/10/10/5/5 Each Leg (HAP/Complete all reps on one leg then the other/Back foot elevated 8-14″ off the ground/Tempo- 2/1/2/1) -10 Minute Cap
D- 8 Minute AMRAP of: 12 WallBall (20/14-10′)/9 Burpee/6 Wide Chin or Pull Up
*E- 50 Seated Banded Ham Curl (challenge yourself)/50 Banded Good Morning/50 SuperMan
*= If Time Permits
Is this for real? My legs are hurting just by reading this! Lol
6AM Strength
A) 200M run 0:51 & 5 min of banded sprints
B) 1RM Hang Clean – 45/95/115/135/155/165 (a little ugly)
C) Zercher Lunge (Axle) – 4@75/4@95/2@115/2@135/1@145/1@145
D) 7min AMRAP 6 Thruster @ 95 / 6 Weighted Pushup @ 45 / 6 Wide-Grip Pull-ups – 4rds+2
A- 200m in 39 seconds
B- Pulled from a low hang: 45/75/105/115/125F/125pr
Lost my balance on rep 2 of the first attempt at 125 and caught in a power position, which to me means I should be able to go heavier on this.
C- Bulgarian Split Squat: w/ 25# DBs, 12″ box. 10/10/8/ran out of time. these were awkward.
D- 8 Minute AMRAP of: 12 WallBall (20/14-10′)/9 Burpee/6 Wide Chin or Pull Up
3 rounds +12+9 (RX)
Great Numbers Mike!! Super cool PR!
Did you go strict on your pull ups?
Thanks!
Pull ups were unbanded and unbroken, but with a ceiling-humpingly aggressive kip.
Sweet. You look very strong in your photos.
Good job
The box looks beautiful, I must say 🙂