WOD 11/19/11
5-5 minute rounds of: 400M SandBag Run in remainder of time complete amrap of: 5 Squat Clean Thrusters (65/95)/7 Ring Dips/3 Skin The Cat
2 rounds of: 200M Waiters Walk (25/45); 3 minutes rest between efforts
8 Rounds of: 30 seconds each side Side Plank
[youtube http://www.youtube.com/watch?v=2Y7H3lJKBXo&version=3&hl=en_US]
Happy Birthday Nikki
Buon Compleanno !!!!
Thank you, xoxo
Happy Birthday, Nikki! Also, I just threw up a little when i read this WOD.
Very Funny!! This WOD looked very hard!!
Big Ups to Jules and Jess for the Dould WOD today!! Good shit ladies!!
Nice work in the Grace Video everyone!!!
Lol, thanks =)
Some one planned their outfit to go with the music… Marina!
Fun class today! Jammed in some Cleans to warm up with and PR’d at 195# – a 10# PR for me… super happy about that. 200# is not too far away.
The rest of today was just plain tough:
Rounds of Hell ->
Round One -> Run 400 Meters with 50′ Rope
1 Round + 5 Clean/Thruster + 7 Competition Push ups + 1 Skin the Cats
Round Two -> Run 400 Meters with 45# Sandbag
0 Rounds + 5 Clean/Thruster + 7 Competition Push ups + 2 Skin the Cats
Round Three -> Run 400 Meters with 20# Slam Ball
0 Rounds + 5 clean/thrusters + 7 Comp Push Ups + 2 Skin the Cats
Round Four -> Run 400 Meters with 2 x 15# KB
0 Rounds + 5 Clean/Thrusters + 7 Comp Push ups + 1 Skin the Cat
2 x 200Meter Waiter Walk for something like forever with 45# Plate! Marina killed these!
Planks unbroken.
you mean in the video? hahah this video is too funny I’ll tell you why later… anyway you forgot to mention you did cleans in your PJs! 😉
Fun class even though I didn’t feel well boooo 🙁
Rounds of Hell -> (yes I stole it, Kurt)
Round One -> Run 400 Meters with 20# sandbag
0 Round + 5 Clean/Thruster + 7 ring dips + 3 knees to chest
Round Two -> Run 400 Meters with 15# slam ball
0 Rounds + 5 Clean/Thruster + 7 ring dips + 3 knees to chest
Round Three -> Run 400 Meters with a rope
0 Rounds + 5 clean/thrusters + 7 ring dips + 2 knees to chest
Round Four -> Run 400 Meters with 15# plate
0 Rounds + 5 Clean/Thrusters + 7 ring dips + 1 knees to chest
2 x 200M Waiter Walk with 25# Plate – 1:34 and 1:37 🙂
Planks unbroken – thanks Kurt for the last one being 1 min
Round 1 400m run with 15lb vest. 5 squat clean thrusters (35), 7 ring dip (red band) 3 skin the mouse (knees to armpits) hehe
Round 2 400m run with 20lb sand bag. 5 squat clean thrusters (40), 7 ring dip (red band) 3 skin the mouse+5+3
Round 3 400m run with 20lb sand bag. 5 squat clean thrusters (45), 7 ring dip (red band) 3 skin the mouse+5+7+3
Round 4 400m run with 15lb slam ball. 5 squat clean thrusters (45), 7 ring dips (red band), 3 skin the mouse, +5+7+3
200m waiters walk with 25lb plate * 2: 2 min and 13 seconds each round. Marina was a beast!!! You rock girly!
8 rounds of 30 sec planks, except 8th turned into a minute. Maintained posture throughout.
29 birthday burpees, thanks Kurt for cheering me on and doing a few with me.
kudos to Jess & Julie. For doing the next wod as well.
THANK YOU IZ & TAMMYLI for my crossfit shirt, I love it!!! But seeing your faces and being apart of my life is the true gift. Love ya!!!