WOD 11/24/14
8 Minutes Of Hip/Shoulder/Back/Ankle/Wrist Mobility
A- WU- NFT- 10 Calorie Row/10 Squat Jump (2″ off the ground)/10 Tuck Jumps (max height)/10 Broad Jumps (max distance)/10 Each Jumping Lunges/10 Air Squat/10 Each Lunges (alternating/stationary) -9 Minute Cap
B- Hang Clean (Mid Thigh)- 3/3@65% + 3/3/3@75% -12 Minute Cap
Notes: For Hang Clean from mid thigh, initiate with the bar at mid thigh and receive in a full Front Squat.
C- Front Squat- 10/10/10@ 70% (Tempo: 2/0/X/1); 90 Seconds Rest Between Efforts -15 Minute Cap
D- For Time: 15 OHS (95/65)/15 Clean/15 OHS/15 Hang Clean (above the knee) -12 Minute Cap
Post your scores to the Whiteboard.
Today’s WOD Challenge
“Bad-Ass” = Sub 5:00 minutes
“Animal” = Sub 4:00 minutes
“BEAST” = @ 115/75
If today’s squats don’t make you tired , really go after it. Get acquainted with your “Dark Place”. This means you – comp team members and future members.
the open is coming…
So Coach,
You are saying that If I complete part D of todays WOD in under 4 Minutes, I get the title of Animal for the Day!! Word up – gonna have to handle that and post my scores tonight!
See you on the leader board!
Warm Up NFT- 10 Calorie Row/10 Squat Jumps/10 Tuck Jumps /10 Broad Jumps/10 Each Jumping Lunges/10 Air Squat/10 Each Lunges
Hang Squat Clean from the blocks – 3/3@65% (95lbs) + 3/3/3@75% (105)
Front Squat- 10/10/10@ 70% 125lbs
For Time: 15 OHS (95/65)/15 Clean/15 OHS/15 Hang Clean= 3:35 rxed
**** Glad to have Cory back ****
I think you got wild animal today, Tam!
Tammy you’re a certified “Animal”!
Nice job on the WOD.
This is a great read, if you have 5 minutes I suggest clicking on this link-
http://average2athlete.com/2014/11/24/the-secret-to-getting-better-at-crossfit/
Cmon chuck who doesn’t work out the day they make the blog pic?? That’s a party foul for sure.
Sick time on the wod Tammy it’s always motivating when a coach shows everyone whats up!
Great read, Tina. There’s no other way to get better at anything then to drill it!
Everyone should always arrive early or stay late to practice Double Unders & Pull Ups.
*Here’s a hint – Both moves will DEFINITELY be in the Open