WOD 1/17/14
6 Minutes of Hip/Ankle/Wrist/Shoulder/Lumbar Mobility
A- WU- 5 Minutes of Box Jump/WallBall Practice + Kelly= 5 RFT of: 400M Run/30 Box Jump (24/18″)/30 WallBall (20-10’/14-9′) -38 Minute Cap
B- Olympic Squat-10 Minutes To A Heavy Single; 45 Seconds Rest Between Sets (Tempo:2/0/X/1)
I think this was my first time doing Kelly- just tried to keep moving and smile for Tyrone!
28:21 Rx
Nice work everyone.
Some killer competitors at 7:00.
Kelly – 26:04 – stoked about the improvement over 28:00 last time.
Until next year Tom.
Kelly – 37:18RXed
🙂
1/17/14
A- WU- Alternating Tabata- WallBall (20#-10′)/Box Jump (24″)= 89 total reps
B- Power Snatch- 3@48kg=60/52=65/56=70+3/3@60=75%
C- BTN Jerk- 3/3@64kg=65+3@69=70/73=75+3@78=80%
D- Front Squat- 5/5@170=65+5@185=70/195=75+5/5@210=80%
F- Bench Press- 5@110=50/125=60/150=70/175=80/80%
My WOD was ok on Friday I wish I would have had a little more energy. I always try to be happy with my performance even if I suck 🙂