WOD 04/22/16
8 Minutes of Shoulder/Hip Mobility (Click links for details)
A- WU- 5 Minute AMRAP @ 70% RPE of:
1 WallWalk
2 Power Snatch (45/35/15/PVC)
3 Each OH Lunge
4 HRPU
5 T2B
B- 8 Minutes To WU +
For Time:
25 Power Snatch (95/65 or HBD)
25 T2B;
5 Minutes Rest
C- 10 RFT of:
5 USA K.B. Swing (24/16Kg or HBD)
3 Burpee Over The K.B.;
3 Minutes Rest
D- 3 Minutes Max Calorie:
Air Bike or Row
Tina,
I love these qualifier events for you!!
Event 1… OMG is a burner.. its one of those if you want it you gonna have to take it! you git this.. AMAZIng WOD for you.. cant wait to see!
Event 2 I want to see a big PR.. don’t hold back; with no time cap you better not hold back mama! I want to see a 20b PR nothing less!
Event 3 .. Dig deep on the C2B.. holdout that bar longer than you think you can! everything else is in your wheel house!
Event 4… I see that you will have over 15 min to work on those MUs come up with a game plan.. don’t hold back when your feeling fresh!
PLEASE send e the video 🙂
xoxoxo,
Coach TamBot
I don’t know if anyone reads this anymore, but I’m in need of a cameraman for Friday between 4-5pm. Marcos is going to be my judge, but I need someone to film me and reset my rower for the Masters Qualifier Events this evening at 718. Anyone free email or text tmdegraff@gmail.com 973-769-2411.
Thanks!
Go Tina Go! You got this!!
Go Tina!
Check-in from Orlando…
Tuesday @ Crossfit Mousetrap
A) Mobility & 400m fun run
B) 9min EMOM of 4rep Back Squat increasing weights – 155/255
Immediately followed by:
C) 3rft of : 16 WB/100M suitcase carry left (2 pood)/200M run/100M suitcase carry right
20:31 total time
D) 5x100M sled push
Friday @ Crossfit Mousetrap
A) Mobility & 400M fun run
B) Bench Press 4rep – 205 (kept it reasonable)
C) 10min ascending ladder of : 2 squat clean thruster/2 BJO (24″)/4/4/6/6… – 12+6
D) Assault Bike 1:30 max effort/1:30 rest 4x
Nice little spot. Helped offset the Disney dining plan.