5/9/2016

Warmup:
Ido Portal Squat Routine 2.0 - https://youtu.be/lbozu0DPcYI
+
A. Back Squat
5 @ 75% of TM
3 @ 85% of TM
1+ @ 95% of TM
rest 2 minutes
B1. Power Clean Cluster 1.1 rest 20 seconds between cluster rest 2:00 after each set @ 80-85%
B2. Chest Facing Wall Handstand Hold x :30 seconds rest 2:00 x 4 sets
+
Every 3 minutes x 21 minutes (7 sets)
500m Run
*entire run WOD done outside*
Posted by at

13 comments:

  1. UnknownMay 9, 2016 at 10:25 AM

    A. @205, @235, 4 @261.5
    B1. @95
    B2. Started at my wall walk distance and noved closer to wall with each set.
    C. Rowed 21 minutes straight, making sure to keep over 650m per 3 minute round. After the 21 minutes, I kept moving to get to 5K and beat my previous time trial by 1:32.

    ReplyDelete
  2. UnknownMay 9, 2016 at 11:20 AM

    A. 120,135, 3 @ 152
    B1. @115
    B2. complete
    C. Done! Each 500 started from the dumpster (thanks Alex -_-)

    ReplyDelete
  3. UnknownMay 9, 2016 at 11:39 AM

    A)145
    165
    185-4
    B1) @105
    B2) Complete
    C) fastest time 1:59- slowest time 2:14 rest were in between around 2:04
    Started at the driveway

    ReplyDelete
  4. UnknownMay 9, 2016 at 11:45 AM

    A. 215, 245, 270 (4 reps)
    B1. 160
    B2. Done
    C. From Dumpster - fastest 2:13, slowest 2:24

    Your welcome Mary!

    ReplyDelete
  5. Andrew OuthouseMay 9, 2016 at 12:16 PM

    A.5@262 3@298 7@332
    B1. 135,135,205,205
    B2. done
    C. 1:32 fastest, every other lap @ 1:37 (from gate)

    ReplyDelete
  6. Doug DMay 9, 2016 at 1:07 PM

    A. 185, 210, 3 @ 235
    B. @ 190. Last set at 225 bc I was challenged by J rod
    B2. Done
    C. Did 2 min on 1 min off on assault bike. Finished with 189 cals

    ReplyDelete
  7. UnknownMay 9, 2016 at 1:09 PM

    A) 245, 280, 5@315
    B1) 5 easy TNG @ 135 (wrist still bothering me)
    B2) Done
    C) Done - I felt goofy as hell running today, my shins were fatiguing for some reason

    ReplyDelete
  8. UnknownMay 9, 2016 at 5:16 PM

    A. 160, 180, 6@200
    B1. @120lb
    B2. Done
    C. Done. Everything hurt today, but kept laps between 2:25-2:40.

    ReplyDelete
  9. UnknownMay 9, 2016 at 5:33 PM

    A 185, 210, 6@235
    B1 175
    B2 done
    C 1:53- 2:06

    ReplyDelete
  10. UnknownMay 9, 2016 at 7:57 PM

    A)175,195, 5@220
    B)190
    B2)done
    C)1:49 average

    ReplyDelete
  11. UnknownMay 9, 2016 at 9:12 PM

    A.
    5 @ 217
    3 @ 245
    2 @ 270

    B1. 185
    B2. Done

    C.
    2:05
    2:03
    2:04
    2:10
    2:06
    2:10
    2:15

    ReplyDelete
  12. UnknownMay 9, 2016 at 9:31 PM

    A:5@260, 3@295., 6@330 I think I had one more in me lol. B1: 225 B2: done C: did the assault bike with Doug , couldn't run had my daughter

    ReplyDelete
  13. UnknownMay 10, 2016 at 7:57 PM

    A. 5@145, 3@165, 4@185
    B1. 105
    B2. Done
    C. Done stayed between 2:12 and 2:21 each lap

    ReplyDelete

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