WOD 11/26/14
8 Minutes of Back/Hip/Ankle/Shoulder/Wrist Mobility
A- WU- 2 RNFT of: 300M Row/15 USA K.B. Swing (20/12Kg)/10 Box Jump (20/18″) -6 Minute Cap
B- Hang Clean (Mid Thigh)- 3/3@65% + 3/3/3@75% -15 Minute Cap
Notes: Alternately you can clean from the blocks.
C- Squat- 5/5/5@80-85% -15 Minute Cap
Notes: Coaches if you are going to cut out anything please shorten or skip the Squats.
D- Halting Clean DeadLift– 3@ 80% + 3/3/3@ 85% of Your Best Clean -9 Minute Cap
Notes: Strict 3 second pause at the mid thigh then return to position 3.
E- 7 RFT of: 7 Deficit Push Up on Dumbells/7 D.B. HPC (45/25×2)/15 Double Unders -9 Minute Cap
Post your scores to the Whiteboard.
Marcos and I also did Monday’s WOD b/c we both didn’t get a chance to and wanted to see where we stood on the badass/animal/beast challenge
Of course he made me do it at 75/115 “Beast”
Me- 4:28
Marcos 4:58
I only beat him b/c he’s sick! Happy Thanksgiving everyone- eat what you want but then train hard- see you all this weekend!
Don’t think I didn’t see that white board smack talk Tina! When I beat you at something at some point potentially in the next two years I’ll remember this!
Smanik- damn son
Bring it!
Jumped in at 11 today! Fun group.
Warm Up: 2 RNFT of: 300M Row/15 USA K.B. Swing (12Kg)/10 Box Jump (20)
Hang Clean – 3/3@65% 50k + 3/3/3@75% 54k
Squat- 5/5/5@80 185lb
7 RFT of: 7 Deficit Push Up on Dumbells/7 D.B. HPC (25×2)/15 Double Unders = 7:58rx
Nice to see so many faces tonight, I got thanksgiving days hugs from so many of yous