WOD 10/15/15
8 Minutes of Ankle/Shoulder (click links for details)
A- WU- 200M Run @ 70% RPE + 2 RNFT of: 5 Chin Up/1 WallWalk/15 K.B. Goblet Squat (HBD)
B- 5 Minutes To WU Pull Up/WallBall + Partner WOD 10/15/15= 3 RFT of: 600M Run/21 WallBall (20#-10’/14#-9′ or 20/14#-max height)/15 Pull Up
Notes: In teams of 2 with both partners working/Partner A will Run 600M, while Partner B completes 21 WB/15 Pull Up/When Partner A returns they switch positions until both partners have completed 3 rounds each/Score= Total time to complete all reps and rounds.
*C- Descending Ladder of- 35 Double Unders/35 Sit Up/25 Double Unders/25 Sit Up/15 Double Unders/15 Sit Up
*= Complete as much as possible in time remaining.
Cardio
A- WU- 5/4/3/2/1 Burpee/Tuck Up
B- 50/40/30/20/10 RFT of: WallBall (20#-10’/14-9′ or HBD-Max Height)/Row Calories
C- For Time: 100 GHD Hip Extension
Post your scores to the Whiteboard.
Re-posting Tammy from yesterday to keep it in peoples minds:
http://games.crossfit.com/article/2015-crossfit-liftoff-powered-rogue
Get to do a weightlifting test and there’s a WOD thrown in? I’m definitely down.
How do you register? I don’t see it on the site
Here’s a list of movements that are left for tonight’s wpz wods. Did I leave anything out.
– [ ] Pistols
– [ ] Power clean
– [ ] Jerks
– [ ] Muscle ups
– [ ] Bar muscle ups
– [ ] Clean
– [ ] Front squat
– [ ] KBS USA
– [ ] Lunge
– [ ] Ring dips
– [ ] Air squat
Thanks Dave!
As soon as I see a registration link i will post it. Im so down.
And D,
I can’t think of anything else but if i get to pick from your list, i would like to see pistols and front squats
I’d like to see
nasty girls
3 rft
50 air squats
7 muscle ups
10 hang power cleans (135/95)
And
Amrap
Pistols
KBS
Jerk
Ick. I am opposed to both pistols and front squats.
So, it’ll probably be pistols and front squats.
But if I’m thinking in terms of what we’ve done so far, I’d agree nasty girls and/or grace would make sense. Expecting a clean at least.
Fun local ladies partner competition- check it out!
http://crossfitbell.com/events/competitions/belle2015/
A) Warm Up – Complete
B) Partner WOD with Dave – 14:01
C) DU/Sit Up – 3:09
Makeup for Yesterday:
C) 2 Front Squat + 1 Push Press – 185
E) Pendlay Row 1rep – 225
+ AFAP 30 Reps @ 145 – 1:43
– Stiff Leg DeadLift 4×8 – 205
– 2 Rounds of: 25 Calorie Row – 0:59/0:55