WOD 11/15/14
8 Minutes of shoulder/Hip/Back/Ankle/Wrist Mobility
A- WU- 2 RNFT of: 12 Goblet Squat (2/1.5 Pood)/8 Press (75/45#)/30 Seconds Max Reps Double Unders -5 Minute Cap
B- CrossFit Team Series Event 11 (Individual) = For Time: 100 Double Unders /25 Front Squats total (115/75#)/25 Push Presses total (115/75#)/75 double-unders /18 Front Squats total (115/75#)/18 Push Presses total (115/75#)/50 double-unders each/12 Front Squats total (115/75#)/12 Push Presses total (115/75#) -20 Minute Cap
-OR-
CrossFit Team Series Event 11 (4 Person Team)- For Time: Relay 100 Double Unders Each/100 Front Squat total (115/75#)/100 Push Press total (115/75#)/75 Double Unders Each/75 Front Squat total (115/75#)/50 Double Unders Each/50 Front Squat total (115/75#)/50 Push Press total (115/75#) -20 Minute Cap
Notes: In this event only one athlete will be working at a time. The jump rope reps will be performed individually as a relay, with each athlete completing the total reps (i.e. 100 reps each in the first round). The front squat and push-press reps will be shared (i.e. 100 reps total in the first round, split up any way)/At the call of “3-2-1 … go!” the first athlete will perform 100 double-unders, then tag the next athlete who will perform 100 double-unders, etc. Once the last athlete performs their double-unders the team will move on to the front squats. Teams may have two barbells, one loaded to the men’s weight and one loaded to the women’s weight, but only one athlete may be working at a time, and athletes must tag each other when rotating. Teammates must tag each other prior to picking the barbell off the floor. Once the front squats are complete the team will move to the push press. After the push press the team will go back to the jump ropes, again performing all of the reps individually as a relay, before moving back to the front squats./The event is over when the last repetition of the push press is complete.
C- Team 5K Relay
Notes: Against a 20 Minute Clock/ In Teams of 4/ With only 1 athlete working at a time/ Athletes will attempt to Run 5K AFAP/Partition distances as necessary/Score= Total distance covered by the team in 20 Minutes/ Or alternately what time the team completed 5K if 5K was achieved.
Post your scores to the Whiteboard.
What great work this morning. Gonna be hard to compare scores because all the classes did the wod slightly different. But man o man, you guys worked so hard.
Bravo
We just wanted to beat Patty and Mike and we successfully did so. Thanks for putting your score on the whiteboard guys- gave us something to shoot for!
12:44Rx Tina and Marcos
Def a challenging – AWESOME- class today… SMOLOV… I’ll miss you….