WOD 10/17/14
8 Minutes of Hip/Back/Ankle Mobility
A- WU- 3 Minute AMRAP of: 15 Ball Slam (20/15#)/ 10 Each OH Walking Lunge (20/15# Slamball)/5 Max Height Vertical Jump
B- Squat- 4 @60 + 4 @70 + 4/4/4/4/4 @80% -20 Minute Cap
C- 5 RFT of: 9 Box Jump (30/24″)/9 K.B. Thruster (20/12Kgx2) -15 Minute Cap
*D- 4 Rounds of: 45 Seconds Max Reps- GHD Hip & Back Extension/Banded Good Morning
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
Comp train
10*3 Front squat @185
felt okay not excellent
For time:
10-8-6-4-2 clean and jerk @135
2 rounds of Cindy (5 pull up/10 push up/15 squats) after each set of C&J
11:44 rx. I’ll do better next time
Great WOD Coach. 10 rounds of Cindy Plus 24 Clean and Jerks – Sounds like a MINI TAMBOT
good shit. Just the 10 rounds of Cindy in 11 minutes is cool enough
Thanks coach.
Decided to catch up on some Oly Lifts today..
warm up – 100 Dus NFT
Snatch 5/5/3/2/2/1/1 35k/38/40/43/45/47k
Squat – 4 @ 145/165lbs + 4/4/4/4/4 @ 180
Gonna come back later and work on some goats
Hi Coach,
Is it me or WhiteBoard pushes back your record a day or included 2 WODs in the same day?