WOD 12/23/14
8 Minutes of Hip/Ankle/Back/Shoulder Mobility
A- WU- 3 Minute AMRAP of: 15 Double Unders/10 WallBall (14-9’/20-10′) -5 Minute Cap
B- Snatch- 5 Minutes WU to 65% of 11/15/14 + 2 Minutes Max Reps @ 65%; 2 Minute Rest + 2 Minutes Max Reps @ 75% -15 Minute Cap
Notes: Squat, Power or Split Snatch are acceptable/For all variations be sure to “finish” your lift= come to a motionless position with the bar fully locked out over head and with your feet fixed.
C- Squat- 5 Minutes WU to 70%(Tempo: 2/0/x/1) of 11/15/14 + 6 Every 2 Minutes for 4 rounds (8 Minutes) -15 Minute Cap
D- 10 Rounds of: 30/30 Jingle Jangles
Post your scores to the Whiteboard.
11/15 or 12/15 as the reference point?
I need to leave before the jingle jangles.
Word!
Me too
I wanted to say thank you for the lovely gift Iz, Moises and i received from the Team.
It was so thoughtful of you guys to chip in on a getaway for our family. I appreciate and love you all so much.
Thank you, thank you thank you. Xoxoxo coach Tammyli
Happy Festivus to your family.
I wanted to publicly embarrass my Husband of 14 years.
Happy Anniversary Israel Gonzalez. I love you.
9am wod
Warm up – 3 min AMRAP of 15 DUs and 10 WB @ 14lbs – 3 rounds + 15 + 2 Rx
Power Snatch – 2 2 min AMRAPS @ 65lbs – 21reps / @75 14 reps
Squat – 6/6/6/6 @ 165lbs with a tempo.
10 rounds of 5 burpees and 30 DUs – 7 rounds unbroken
HSPU strict practice 10 min – 1 ab mat