WOD 02/16/15
8 Minutes of Shoulder/Hip Mobility (Click links for details)
A- WU- 3 Rounds of: 45 Seconds Max Reps Each:
Calorie Row
Wall Facing Shoulder Taps
Banded Good Morning:
15 Seconds to transition from one station to another
B- Power Snatch- 15 Minutes To A Heavy Triple (Touch and Go)
C- CrossFit Open Sectionals WOD 14.1=
10 Minute AMRAP of:
30 Double Unders
15 Power Snatch (75/55)
Cardio
A- WU- 90 Seconds Practice Double Unders +
8 Minutes To WU Jumping Pull Up/USA K.B. Swing/Box Jump/Walking Lunges/K2E/Push Press/GHD Hip Extension/WallBall/Burpees
B- Filthy Fifty= For Time:
50 Box Jumps (24/20/16″)
50 Jumping Pull Ups
50 USA K.B. Swing (16/12/8Kg)
50 Steps Walking Lunges
50 Knees To Elbows (Hanging Knee Raises)
50 Push Press (45/35/15#)
50 GHD Hip Extension (SuperMan)
50 WallBall (20#-10’/14#-9’/20/14#-Max Height)
50 Burpees
50 Double Unders (Tuck Jumps)
Oldie but goodie – by Gillian
http://youtu.be/nfF1du_ftCc
I LOVE these workouts BOTH.
Unfortunately I’m conquering some flu symptoms over here, so no fun for me. But I hope everyone has a good time with this!
(Also secretly hoping 16.1 is 14.1…)
Um- I’m dying as well! Bronchitis over in this household..never fully recovered after Wodapalooza and it just turned into this. But on another note- what about this…
http://games.crossfit.com/video/7-minutes-muscle-ups-because
Gotta give Castro credit. Those are some soft dips but still, that’s a significant effort…
Yikes! Wish we were there.
2/16 at Willemstad
Split jerk 1RM
Sam: 150#
Sean: 205#
11.3
Squat clean 165/110
Jerk
Sam: 24c&j+1= 49 total
Sean: 10c&j= 20 total
Feeling less guilty about laying on the beach and eating yummy food all day 🙂