WOD 10/30/14
8 Minutes of Shoulder/Wrist/Back/Ankle/Hip Mobility
A- WU- 10 Rounds of: 30/30 Jingle Jangles – 7 Minute Cap
B- HandStand Walk- Practice 10 Minutes or 10 Minutes Max Distance
C- Axle Pendlay Row- 15 Minutes Max Effort + 3/3/3 @95/90% -20 Minute Cap
D- For Time: 50 D.B. Man Makers (45/25×2) – 12 Minute Cap
Notes: Do not drop the Dumbbells from over head!/Complete as much as possible in 12 Minutes.
Post your scores to the Whiteboard.
i miss bench marks… =(
You know what I realized today Marcos…. The last day of the Whole Life Challenge is coming up next week and just a few days later its the end of our Smolov cycle. Bench marks are just around the corner. 🙂
11/14/14 is MAX Effort Day – Don’t miss it.
Shopcrossfitreebok.com has two colors in men’s and women’s 4.0 on sale for anyone that is looking to get a pair.
NO one showed up so i did a SOLO WOD at Open Bar 4pm
Warm Up: Tabata DU = 249!
Bench 3 every 45 seconds for 10 rounds @ 85lbs + 3 Rounds of 1 min Max reps Bamboo Bench with 26k each side. 12/12/10 ; 1 min rest between rounds
Banded Speed DeadLift – 5 EMOM for 6 Minutes @ 135
HandStand walk practice 10 minutes – 3 feet – maybe 6 on my best set!!!
didn’t do the 8*1 cause I got the memo too late.. Next week!