WOD 01/05/16
8 Minutes of Back/Hip/Calves Mobility
A- WU- 3 Rounds @70% RPE of:
9 Calorie Row
12 Air Squat
15 USSR K.B. Swing (HBD)
B- DeadLift- 10 Minutes To A Challenging Single
C- 6-8 Minutes Practice 2-3 Rounds of: 1 DeadLift/1 Box Jump/Add weight/1 DeadLift/1 Box Jump (Smooth and efficient transitions)
CrossFit Open Sectionals WOD 14.3= 8 Minute AMRAP of:
10 DeadLift (135/95)/15 Box Jumps (24/20″)
15 DeadLift (185/135)/15 Box Jumps
20 DeadLift (225/155)/15 Box Jumps
25 DeadLifts (275/185)/15 Box Jumps
30 DeadLifts (315/205)/15 Box Jumps
35 DeadLifts (365/225)/15 Box Jumps
Notes: For Box Jump scale to an appropriate height/For DeadLift scale weight as needed.
Cardio
8 Minutes of Back/Hip Mobility
A- WU- Tabata- Double Unders
B- 5 RFT of: 20 USSR K.B. Swing (24/16kg)/25 Ball Slam (20/15)/30 Ab Mat Sit Ups
C- Tabata- Lateral Ball Slams (alternate sides each round)
718 Challengers, please post your score for day 38
Im doing pretty well still my overall goal is to get to be 128 lbs and maintain my numbers. Ive been eating my allotted blocks but i have strayed away from paleo a bit.
a little bread and mash potatoes this weekend
No scoring anymore jack
Oh good, because I got a negative 6…
Get it together Jack Summer is coming and we got to get ready for the Beach WOD
Its Bring a friend Day!!!