WOD 11/29/12
8 Minutes of Shoulder/ Hip/ Back Mobility
WU- 5 Minute AMRAP of: 21 Air Squat/15 Push Up/9 Pull Up
Thruster- 15 Minutes To Establish A Heavy Single (From The Rack)
For Time- 25 Thrusters (95/65)/25 Ring Row/800M Run/25 Thruster/25 Ring Row
8 MINUTES OF SHOULDER/ HIP/ BACK MOBILITY
WU- 5 MINUTE AMRAP OF: 21 AIR SQUAT/15 PUSH UP/9 PULL UP
5 ROUNDS+2 SQUATS
THRUSTER- 15 MINUTES TO ESTABLISH A HEAVY SINGLE (FROM THE RACK) 95/115/135/155/175/195/205 F
FOR TIME- 25 THRUSTERS (95)/25 RING ROW/800M RUN/25 THRUSTER/25 RING ROW
10:49
Your a freaking beast! Great time on the triplet!
Thanks coach. I set the goal and went for it. That’s how we roll at crossfit 718.
WU- 5 Minute AMRAP of: 21 Air Squat/15 Push Up/9 Pull Up=3+21+3
Hang Snatch- 15 Minutes To A Heavy Single= WU-3@45/65/2@95/1@115/125/135/145F
EMOM for 7 Minutes 3 Hang Snatch 95(70% of above)/5 Ring Dip
6 Minute AMRAP of: 3 Bar Muscle Up/21 DU’s= 1 rounds rx’d+1 MU/5 Rounds of C2B/21 DU’s
In Southern Ontario, Canada:
Warm-up:
500m row => 2:07
10 each => pull-ups (band assisted), push-ups (mod), ring-dips (leg-assisted)
15 each => ab-mat sit-ups, GHD back extensions, overhead squats
WOD:
3 RFT (2 min rest between each round): 10 push press (15 kg / 33 #) / 10 HRPush-up / 10 Pull-ups (band) => 10:10
Sounds like a nice WOD. Great time by the way factor in the rest and you finished in 6:10 🙂
Thanks Coach! 🙂
Hamilton? London? St-Catherines? What box are you working out of?
London! Are you from Southern Ontario?
STRENGTH – thruster 1RM: 95/115/135/155/175/185/195F
WOD: 25 thrusters/ 25 ring rows/ 800M run/ 25 thrusters / 25 ring rows
10:04 as Rx’d
Vincent – Thanks for your help on the 1RM and great job. You’ve got monster power on that shoulder press and made it look easy!
Wow that is fast! Talk about crushing it!