Building Capacity
N’Sync
Warm-up
Grab a kb –
2 rounds of
5 kb snatches each arm
5 kb ohs on each arm
5 kb windmills each arm
5kb sa thrusters each arm
Mobility
Thoracic extension with the kettlebell
Roll the quads/It Band/glutes
Worlds greatest stretch
Midline
Hollow Rock challenge week 6 -60
Strength
Back Squat
3-3-3-3
WOD (10 minutes)
21-15-9
Push-jerk
Front Squat
Games 175,115
Regional 155,105
Open 135,95
Rest 10 minutes
800m Sprint x3- Rest 90 Seconds between efforts
Squat: 370×3
WOD: 7:10 games
No time to run before coaching-will make it up this week. Did some weighted mup work instead
Warm-up: x/ HR: x/ 250/ 7:22/ 1/2 mi on Air Dyne x 3 – (did conditioning Row floater in AM)..Felt mediocre tonight tight in lower back still
Nice work Rachel, really putting in some extra work lately!
Thanks Dale! Think my fat camp in the am is payin off 😉
445×3 / 6:56 games / 3:20,3:40,3:42 run 800m rest 90sec
Warm up ✔️/up to 295/ dnf 59 regionals/ row 1000×2
Didn’t have time to squat due to coaching.
Wod: 6:10 games
Nice work! This was definitely an Andrea WOD
thanks!
yea I just emailed Castro this WOD, hoping for something like this for all 5 weeks!
you bite your tongue
Squats : 335
Wod: 10:50 games
3×800 row
Squat: 335#×3 (3 rep PR)
Wod: all reps completed in 9:50 at REG.
Cash out: 800×3 row…3:01,3:01, 3:02
Did 4×5 of body weight bench (185) after.
Did this at Crossfit BWI in Baltimore…great box!
185-205-225-235
WOD: 8:41 games … Definitely dropped the bar more than I wanted 🙁
Back squat
365×3, 385×3, 405×3, 415×2
WOD: not sure. barbell snapped in the middle of the round of 15. Not happy. At all.
Squats 175×3
WOD 13:28 games ..yep..
800×3 row
Had very little time today.
Warmed up for about 3 mins an hit he wod with chuck
8:31 games.
No time for strength or 800s
Better than nothing
We should name this WOD the beef cake…. I can see him going unbroken
Also, pretty good read here for the butt wink
http://jtsstrength.com/articles/2014/02/06/bottom-position-squat-defining-characteristic-human-existence/
Bish, good read brother
bs: 345×3, 365×3, 385×3, 405×3 (a new 3 rep PR)
wod: dnf….73 reps @ reg (front squats were brutal after the heavy back squats)
ca$h out: 1 500m sprint in the snow for fun
Strength:
315*3, 325*2 (hip pop and bail), 325*3, 325*3
WOD:
72 @ Regional (155#) (21,21,15,15)
Cash Out:
Did 3 450m row sprints
got my new rope in and cut today. crushed a quick set of like 50 doubs unbroken before i left which is absolutely amazing if you’ve seen me do doubs before.
#bringONtheDoubs
Dude… when are you going to get triple unders?
Warmed up
Strength: Up to 315
WOD: 62 reps @Regionals DNF