WOD 11/17/13
10 Minutes of Back/Hip/Shoulder/Ankle Mobility
A- WU- 3 Minutes of: Row @ 50-70% RPE + 3 Minute AMRAP of: 10 PVC Snatch Press/OHS/H.P.SN/Good Morning
B- Michael= 3 RFT of: 800M Run/50 GHD Hip Extension/50 Ab Mat Sit Up
Navy Lt. Michael M. McGreevy Jr.
C- 12 Min of: Ring or Bar Muscle Up or Hand Stand Walk or Triple Unders Practice
A) 3Min Row @ 50-70% RPE – 820M or so
3 Minute AMRAP of: 10 PVC Snatch Press/OHS/H.P.SN/Good Morning
B) Michael= 3 RFT 800M Run/50 GHD Hip Extension/50 Ab Mat Sit Up – 20:26 – the GHD made me woozy, but otherwise a good workout. Everyone crushed this one.
C) Ring Muscle Up practice (one day I’ll get one)
HSPU’s – I tried and succeeded with a kip for the first time! On one ab mat. Then I linked 5 in a row. Ridiculous. But very happy.
B) Michael= 3 RFT 800M Run/50 GHD Hip Extension/50 Ab Mat Sit Up – 20:30 – Ooof, this one started to make me nauseous. Super fun and tried to keep up with Dave!
C) Double Under practice – pull up practice and HSPU practice with Dave & Shara – loved having sometime to work on these things…starting to get better at the HSPU – awesome seeing everyone progressing
you guys were very fortunate to be the last class. No one else got a chance to work on their goats today.
Caroline and Dave were beasts today on the WOD.
Indeed, lots of fun practicing at the end of classs.
Got a chance to hit up Commonwealth Crossfit in Somerville, MA this morning for open gym. Coach Cam was amazing and he gave us some great metons while we were visiting. It was a really great space and lots of good peeps
In 12 minutes, row 1000m and with the time remaining establish a 1RM Clean & Jerk
got 140# (PR on my jerk) failed at 145#
In 10 minutes
20 T2B
15 OHS (75)
30 C2B (scaled to regular)
15 squat snatch
20 T2B
I finished in 11:27
Will definitely go back when I’m in the area again