WOD 11/7/14
8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility
A- WU- NFT- 70 Double Unders (If 70 is not currently possible within time cap, choose a more feasible number or Practice for 90 Seconds)/50 Hollow Rock/30 Each Walking Lunge -6 Minute Cap
B- Squat- 3@70% + 4@90% + 3/3/3/3 @ 80% of 9/26/14 (Tempo: 2/0/X/1-2) -20 Minute Cap
C- Against an 11 minute Clock: Run 800m/ Then For Time: 75 Air Squats/50 Ab Mat sit ups/25 Push Up/AMRAP In time remaining: Burpees
Post your scores to the Whiteboard.
A little coach D love- I just hit the “like” button
It’s gonna be interesting. Probably best but worst part of the WOD: “AMRAP burpees in time remaining”.
To anyone that this met con looks familiar- we did this on 9/13/14 so you can access your performance..a little less than 2 months later.
Does this signal the end of the WLC? Seems like that’s been going on forever… and I know at least one coach that would like to eat a G-D SANDWICH once it’s over.
slim chances 4 people will cancel so I can go to the 7pm class 🙁
Kristeli,
I’m sure we can make it work.
OMG I can order a Chicken Parm Hero tomorrow.
So cranky today, hard to get motivated – but as always once I started my mood changed!
Warm Up Completed Almost unbroken
Squats – 3@ 155/195 3/3/3/3 @ 175
WLC WOD – 3:50 + 174 rxed
So I am headed out on vacation tonight and would not be able to try a 1RM on the BSqt next week so I went tonight. Very happy with the results – 350#! That is a 25# add to day 1 of this cycle. It was my long shot goal and I am thrilled to have achieved it. Biggest mental test of my 4 years of CF. And it really got the best of me end of last week/ beginning of this week. Good luck to everyone next Friday. See you all (esp my 5 oclocker’s) in 2 weeks.
That is a f’n boss number. Glad you got to test out yesterday, enjoy the vacation!
Damn, beast mode Cory! Congrats!
Congrats Cory. That 350 was so legit, proud of you buddy.
— So to all my WLC members, glad you came out tonight. Had a blast going over the results and the feedback. Everyone did so well!
The official scores aren’t in but, Big shout to Athlete most improved – Sel – Congratulations on loosing 19lbs !!!!
I managed to loose 3/4 inches off my waist and hips, my arms got 3/4 inches bigger and I lost 1-2lbs. The scale wasn’t on my side tonight.
Has anyone tried the Inov-8 lifting shoes? Seems like a good deal http://www.go-unbroken.com/products/fastlift-315-grape-atlantis-womens
I think Melody owns them. Do it Shara!