WOD 10/07/15
8 Minutes of Rack/Shoulder/Hip Mobility (click links for details)
A- WU- 4 Minute AMRAP @ 70% RPE of: 10 Each Alternating Stationary Lunges/1 Wall Walk (Inch Worm)/3 Broad Jump (Max Distance)
B- 5 Minutes To WU Box Jump (24/20″ or 18/12″)/USA K.B.S (24/16Kg or 20/12Kg)/K2E + 3 Rounds of: 3 Box Jump/5 USA K.B.S/3 T2B (@ challenging but sustainable pace) -10 Min Cap
C- 14 Minute AMRAP of: 8 Box Jump (24/20″ or 18/12″)/12 USA K.B. Swing (24/16Kg or 20/12Kg)/10 T2B
D- Hang Power Clean- 5 Minutes WU to 60% of 9/10/15 + 1 EMOM For 10 Minutes Increasing Weight Each Minute
Post your scores to the Whiteboard.
Dropped into Crossfit Itaim
A) 3 RNFT 10 Supermans plus a 20 second hold, 10 hollow rocks plus a 20 second hold, 10 burpees, and 10 good mornings.
B) 4 RNFT 15 USA KB swings with 24KG, and 4 weighted ( 70#s) push ups.
C) Partner WOD, 14 min. AMRAP of 40 KB swings with 24KG, while one partner works, second partner holds a 45# plate overhead, 40 T2B, with second partner holding a plank, 200M medince ball run= 2 rounds plus 40 plus 12.
Sounds like a good one Jack, Im sure you made it look easy!
I’m interested to hear how they weighted you down with 70lbs for those push ups!
Nice work man.
They weighted us down with something called a Brazillain bunda, google it…lol
I tell them that I am only doing CF for three months, so whatever I do looks impressive Tammy, but this one was really hard, my partner made me work. Partner WODs are not for me.
Dave, seriously speaking though, we did that part with partners too. When we finished the swings, one partner stacked the weights/plates on the others back, and kinda held it there so it did not fall when we did the push ups
Of cours they held it!
14 min amrap wod: 7 rounds
Back squat 1 rep max: 335lbs (PR)
Power Jerk 3 rep max: 205lbs
15 min amrap: 10 du, 1 mu ( increasing du by 10 and mu by 1 every round)
Did 6 rounds + 70 du and 1 mu.
A) 3rds
B) Complete
C) 8+27
D) 135-210lbs
E) 15min AMRAP of : 10DU/1MU/20DU/2MU… – 6rds+70DU