Recognize anyone here?
WOD 08 28 13
A. Front Squat 3-2-2-2 (treat this as a warmup for B)
B. 10 min to Establish a 1RM Thruster (feet cannot move). Use DB if necessary
C. Barbell Step Up (F.Rack>Back) (knee height or above) (3 x 12 total: alternate)
D. 7 RFT:
HS Walk 20′ ft (mats are 4’x6′) *sub 20 shoulder touches.
5 Pullups (Adv: CTB)
12 Wallballs
Post times, loads, and comments.
08 28 13
First! Where are all the posts today?
Pretty cool write up on Kim 🙂
Soooo got to coach Doug and Grace for the first time today. Shout out to Doug who was so enthralled/mesmerized by our mobility stretch that he came back to it after the WOD!
Grace was a little intimidated by the bar but definitely got over it by the end of class! Great job!
Daniel was the first one of our boys to hit over 200! (Later, 2 others joined him with 225 whaaaaaaaaaaaaaat?)
Other highlights of the day: Watching Nick whoop some chest to bar pullups like a boss and then seeing a slew of recently joined RTP’ers rock out some good looking thrusters at 6:30 with Kim at the helm, followed by some really solid looking modified movements!
Yes folks, we all recognize great movement – even on ‘modified/scaled’ movements!
I got to workout with Grace last week, she’s pretty awesome.
A. Check
B. landed at 97# which I’m pretty happy with. On a side note 97# is 3# shy of my 1RM front squat, so I’ll take it. Also, thanks Lei for pushing this along.
C. Check
D. 15:28 scaled with box, purple band and 10# wallball. I started with a red band and to my surprise on my third round I found a purple one in its place. Pullups were sloppy as all get out but I got through ’em.
Looking forwarding to hearing about a new one rep max front squat. Way to go!!
Great WOD today. I felt better with some movements than I ever have.
A. Worked at 95#, and my form felt really really good. Elbows were up, chest higher than ever.
B. Got to 110#. With all the FS work, this was the best thruster yet 🙂
D. 15:33? Subbed to full HS shoulder touches (woo!), pushups (I promised my shoulders and elbows no pulling for a week).
C. 45# bar, but only 20″. Post-WOD was WOOF.
See you all on Tuesday!!! We’re out of town for the weekend.