WOD 1/11/15
8 Minutes Of Shoulder/Wrist/Hip/Back/Ankle Mobility
A- WU- 1 Minute of Double Under Practice + 10-25 USA K.B. Swings + 5-20 Pull Up
B- Helena= 3 RFT or 2 RFT of:
21 USA K.B. Swing (2/1.5 Pood) or 21 USA K.B. Swing (24/16Kg)
12 Pull Up or Jumping Pull Up
100 Double Unders or 200 Singles – 12 Minute Cap
C- Karena= 60 Ab-Mat Sit Ups/Max Reps WallBall (choose weight/10’/8′) – 5 Minute Cap
Notes: You choose the weight/ There is no difference between RX’d and scaled.
D- 5 Minutes To WU Ground To Overhead + Grace= 30 Ground To Overhead (135/95) or 30 G2OH (95/65) – 6 Minute Cap
Notes: Any variation of G2OH: Snatch (power or Squat) or Clean (power or squat) and Press/Push Press/Power Jerk/Split Jerk or Squat Jerk will suffice.
Post your scores to the Whiteboard.
World wide wod
Dicided to do it last minute. Prob should’ve took the rest day but here goes.
Helena
7 RFT of
21 KBS 53lb
12 pull ups
100 double unders
7::02 PR
Karena
With a 5 minute clock
60 sit up buy in
Max wallballs in time remaining 20-10′
79 PR
GRACE
30 C&J @135
2:57 (a world wide wod PR)
Patrick didn’t make this and easy event and Marcos crushed that grace. I need to get on you guys level with the barbell stuff.
Great times with my fun crew at 718.
Thank you to everyone who competed and to those who showed up and supported the athletes. You guys made this a good one.
3 RFT on Helena
Drum Roll Please……..
And the WInners are:
Womens Scaled:
1st – Rachel W
2nd- Shara
3rd – Sarah D
Womens Rxed:
1st – Tina
2nd – TamBot
3rd – Chelsea
Mens Scaled:
1st – Slootsky
2nd – Brendon
3rd – Sean P
Mens Rxed:
1st – Tied Dariel/ Patrick
2nd – Marcos
3rd – Greg
The WOrld Wide WOD kicked my ass in the first 10 minutes!
Womens Rxed Heat at 10am! Had so much fun chasing Chelsea, Sam, Michaela, Tina, Lea & Shante – I love this format.. We should offer scaled& Rxed heats every sunday
WOD # 1 – 3 RFT of 21 USA KBS (35lbs)/ 12 Pull Ups/ 100 Dus – 10:02rx
WOD # 2 – 60 Sit ups + AMRAP of wall Balls – 52 reps at 9′ RX
WOD # 3 – 30 Power Clean & Jerks @ 95lbs 4:59RX
Thanks for coming out guys!!
It was really hard to warm up today- to be honest I felt like shit most of the time- so thanks to all the Rx ladies for really making me work harder than I wanted to- hot on my ass today!
Good job to everyone today- 3 WODS in an hour is tough for anyone- so job well done!
Gutsy performance of the day was Eric B on Grace. He wouldn’t quit. He got uncomfortable and kept attacking the bar it got me so amped up I ran over and had to start yelling in his face! Love seeing that kind of heart
Thank you so much! And thank you everybody for cheering me on at the end for the finish. I couldn’t have done it without you!
Nice work E-Rock.