WOD 10/1/13
8 Minutes of Shoulder/Wrist/OverHead Mobility
A- WU- 1 Minutes of: Triple of Double Under Practice + 2 Minutes Max Reps Double Unders + 3 Minute AMRAP of: 1 Wall Walk/5 Each Wall Facing Shoulder Taps/10 PVC Sots Press
B- Split Jerk- 7 Minutes Warm Up to 90% of 9/18/13 + 1/1/1/1 @ 90%; 90 Seconds Rest Between Sets
C- 9/6/5 RFT of: Strict Ring Dip/Strict HSPU/HRPU
D- Tabata- Ring Row
*E- NFT- 100 Band Pull Apart
*=If Time Permits
PR on the back squat and the jerk today! woohoo
Sloots – if you can get 100%+ at 90% I want to invest my savings with you!!
That’s actually what I do for a living, but we have a $100mm minimum.
That’s cool. I will invest 75% of my savings then.
That was the easiest sale I ever made
A: WU: 1 Minutes of: Triple of Double Under Practice + 2 Minutes Max Reps Double Unders + 3 Minute AMRAP of: 1 Wall Walk/5 Each Wall Facing Shoulder Taps/10 PVC Sots Press: 78 DU’s (sucks) and 3 rounds + 1 Wall Walk
B: Split Jerk: 7 Minutes Warm Up to 90% of 9/18/13 + 1/1/1/1 @ 90%; 90 Seconds Rest Between Sets: 145#
C: 9/6/5 RFT of: Strict Ring Dip/Strict HSPU/HRPU: 6:07
D: Tabata Ring Row: 50
WU- 1 Minutes of: Triple of Double Under Practice + 2 Minutes Max Reps Double Unders (113) + 3 Minute AMRAP of: 1 Wall Walk/5 Each Wall Facing Shoulder Taps/10 PVC Sots Press-
3 rounds +10 each shoulder taps
B- Split Jerk- 7 Minutes Warm Up to 90% of 9/18/13 + 1/1/1/1 @ 90%; 90 Seconds Rest Between Sets- worked at 125#
C- 9/6/5 RFT of: Strict Ring Dip/Strict HSPU/HRPU- did strict dips and one mat strict HSPU 6:37 R (Tammy said I could have an R bc I was close to Rxing it 🙂
D- Tabata- Ring Row- 52 (made the rings much lower than usual b/c I wanted to make myself work harder..really need to get better at these)
*Bonus* 2K Row with Patty- 8:46
Women’s Nanos Size 8 for SALE- $98! Sexy time!
http://shopcrossfitreebok.com/footwear/womens-footwear/womens-reebok-crossfit-nano-2-11.html
A- WU- 1 Minutes of: Triple U + 2 Min DU – 150 DU’s then…
3 Min AMRAP of: 1 Wall Walk/5 Ea Wall Facing Shoulder Taps/10 PVC Sots Press – 4rds+1+10
B- Split Jerk- 5@45/3@95/1@135/165 + 1/1/1/1 @ 185
C- 9/6/5 RFT of: Strict Ring Dip/Strict HSPU/HRPU – 5:42rx
D- Tabata- Ring Row – 44rx
E- NFT- 75 Green Band Pull Apart
F – 50 weighted sit ups w/ 15# plate
WU- 3 Minute AMRAP of: 1 Wall Walk/5 Each Wall Facing Shoulder Taps/10 PVC Sots Press-
3 rounds + 6 ea shoulder taps
B- Split Jerk- 7 Minutes Warm Up to 90% of 9/18/13 + 1/1/1/1 @ 90%; 90 Seconds Rest Between Sets- worked at 105#
C- 9/6/5 RFT of: Strict Ring Dip/Strict HSPU/HRPU- used the bands for the HSPU and a band for the dips – 6:10
D- Tabata- Ring Row- 32
Man, today hurt! Those burpees at the end were….fun?
Glad you mentioned the Burpees CK!!
I had AGAIN 3 late people in one class. Come on guys – everyone hues Burpees, don’t be that guy.
Hiiiiii .
I am going to miss 718 so much.I have had the best experiences here and loved meeting everyone .Thanks to the coaches, and such supportive group of peeps . It’s been magical .
Hope to be back soon! Party in Miami .
Azra
Farewell Azra! You are going to be missed.. I hate to say goodbye to good people… Why did you have to be so cool!
Lots of luck, stay in touch and blog about what box you choose to make your new home. Stay fit – live long – be free xoxoxoxoxox
I don’t blame ya for packin’ it in before it gets cold! Will miss yer box shenanigans. Have fun!
1 Minute of: Triple of Double Under Practice + 2 Minutes Max Reps Double Unders = 72 DU’s 🙁
B- Split Jerk- 1/1/1/1 @ 90% = 120lbs
C- 9/6/5 RFT of: Strict Ring Dip/Strict HSPU/HRPU = NFT modified