A lil' teaser from 2008 to PUMP YOU UP for this Saturday!!!
2008 Angels Landing WOD aka Amazing Grace
Strength Work:
1A. L- Pull ups 5 x 4-6 @ 3sec down /120sec
1B. Back Squat Cluster 5 x 2.1.1.1.1 @ 95% of 1RM /3min rest
2A. Horizontal Ring Rows 4 x amrap / 90sec
controlled pace, feet same level as hands
2B. High Box Step Ups 4 x 8 / 90sec
knee above hipbone for box hieght
3A. Eccentric ring HSPU 3 x amrap @ 5 sec down; once you loose tempo reps set is done.
3B. Anchored Sit ups 3 x 35 / 60sec
Rest 4-6 hours
Power: 10 sets
Row 20sec for watts @ 100%
rest 2:30
Active rest "walk on hands" for 10min. after 5th set of row
post weights used,reps completed on ecc. hspu and avg. watts for row intervals
Holy cow! My jaw dropped when I read this. Another row... ouch
ReplyDeleteStrength Work:
ReplyDelete1A: 5,5,5,5,5
1B:#295 for back squat
2A:18,14,13,12
2B:Highest Box..not sure how high
3A:Ecc HSPU...awkward 2,4,4 Not sure how far to go down
3B:completed
1A:3,3,3,3,3 couldn't do the Lpull by myself. jaren helped me the last round. helping hold my legs out and assisting the pull up. probably should have done those all 5 sets. they were harder, that's why. i did a strict pull then L down.
ReplyDelete1B: #155 back squat 5 sets
2A. 8,8,8,8,9
2B. same box as jaren the tallest one in the gym
3A. hspu on rings: could do 3 with assistance from jaren.
3B. completed
thanks for your help today jaren:)
Erin:
ReplyDelete1A- 5,5,5,5,5
1B- 225# all reps and sets
2A-10,8,8,7.5
2B-24 inch box, 45#, 4 sets with 8 on each leg (wasn't sure if we had to do 8 total or 8 on each leg?)
3A- HSPU on rings: 3 sets of 5. I moved eccentrically and then had Dan help me up
3B done
Row: high watts-430
ave. watts-332,347,342,342,366,352,337,365,351,338
This was one HARD lift! The squats were KILLER!! This is the first time I have been able to do L pull-ups so that was good. AND MY ROPE CLIMB IS BACK!! HOOT HOOT!!!
Dan:
Row: high watts- 810,
ave. watts- 565,525,579,565,547,550,536,557,515,550
Lifted with football- benched 285#
1A. 5,5,5,4,4 (strict pull-ups)
ReplyDelete1B. 5x5 145lbs all 5 sets (btwn 85-90%)
2A. 8,7,7,6
2B. 20 inch box, 30# DB's
3A. HSPU with mat. 6,7,7
3B. Done
Hello Black Sheepers!!! Robin-the back squat was actually harder than I expected... form may be questionable. We shall see what you think on Wed.
row: high watt: 346
ReplyDelete224: 232: 247: 236: 262: 259: 250: 253: 283: 284
row high watt: 657
ReplyDeleteI lost my paper with my scores on it but I got anywhere from the low 500's to 550.
1A: 5x6
ReplyDelete1B: #245, 4x#225
2A: Don't remember
2B: Highest box, 8 each leg