Warm up:
2 rounds of:
200m Row
5 Burpees
10 Squats
5 Pull-ups
10 Push ups
10 Single leg walking Good Mornings

WOD:
For time:

25 Walking Lunges
20 Pull-ups
50 Box Jumps
20 Double Unders
25 Ring Dips
20 Knees to Elbow
30 Kettlebell swings (70 lb./53 lb.)
30 Sit-ups
20 Hang Squat Cleans (65 lb./45 lb.)
25 Back extensions or 25 Supermans
30 Wallballs
3 Rope Climbs

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Amie’s Adventures in Rest Land, Part 2

Day 4:
I did 45 minutes of mobility that included all of the stretches I did on day 3, plus the MWOD below.

The result: I did some snatches and clean and jerks, and the weights never felt heavy. The weights were flying up, and I ran out of time before I could PR (I got within 5lbs on each).

Every lift felt smooth, and all were a product of rest and mobility.

Day 5:
I searched MWOD for a new hamstring stretch and found this gem. I made the taped up lacrosse ball tri-pod, and it’s nasty. And it works.

So what hurts on you? I challenge you to take 5 days and dedicate your time to mobility. I promise you will be thankful you did.

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Media:
Wednesday WOD, April 24, 2013

7 thoughts on “Wednesday WOD, April 24, 2013

  • April 24, 2013 at 6:07 am
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    RYAN…. A NO SHOW this am!!!

  • April 24, 2013 at 7:20 am
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    Thanks Brent for stepping up and taking charge in Ryan’s absence! Great workout this morning!
    Missed you Ryan’s. Hope you got your beauty rest!!!

    WOD. 18:59
    35lb KB

  • April 24, 2013 at 10:53 am
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    I liked this one!!

    WOD 23:51

  • April 24, 2013 at 1:40 pm
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    Yes… I did see the bags under his eyes. Lol
    Thanks Dike for getting us started.
    44 lbs think 19:23

  • April 24, 2013 at 2:26 pm
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    A good one for me. Covered my super weak spots and my strong ones.
    21:00 with boy rx (except kb!)

  • April 24, 2013 at 3:10 pm
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    18:13 – Rx
    Liked this one! We used barbells and no squat on the cleans though because somebody was late this morning…and didn’t instruct us. Ha! Thanks Brent for opening up and ruling the Roost!!!

  • April 24, 2013 at 5:46 pm
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    Don’t know about ruling the roost, but I do make a good insurance policy for Ryan. Very slow 23:10, but did do squat cleans and big rope.

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