WOD 11/23/14
8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility
A- WU- 200M Run + 30 Push Up/20 Ring Row/10 HSPU/20 Ring Row -7 Minute Cap
B- Bench- 18 Minutes To A Heavy Single
C- 5 Minutes WU K.B. Press/TGU + EMOM for 15 Minutes: Minute 1- 200M Run/Minute 2- TGU 1 Each (HBD)/Minute 3- 9 K.B. Sh2OH (HBD)
Notes: Continue to alternate rounds for 15 Minutes, completing 5 rounds each total/For Turkish Get Up and K.B. Shoulder To Overhead be sure to use a challenging but manageable weight/For K.B. Shoulder To Overhead any method will suffice including a Press,Push Press, Power Jerk or Split Jerk (be sure to finish each rep with the feet back in the jumping position)/ For 200M Run scale with a 250M Row.
*D- Banded Pull Aparts- 3 Minutes Max Reps
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
I love this pic, perfect for The Comp Team Try outs.
Had a blast with the group today, everyone working so hard. It actually went so fast, I barely got to see the guys lift. Thanks for all the love and support today.. No Shara, I didn’t try the MU today.
400m Run – 1:20 PR
500M Row – 2:00.9 PR
Snatch – 48k
Clean & Jerk 65k PR
1 Min MAx HSPU – 7UB -+ 4
1 MIn Max C2B Pull ups – 10 UB + 2
1 Min Max Double Unders : 111 PR
1 Attempt at Max Handstand walks – 5 feet 🙂
I loved working with Sam and Lea and Caroline!! Some pretty tough chicks. Sam will probable not brag but she hit 3 UB C2B + 4 more Pull ups. That’s a major PR. All she wanted for the WLC was pull ups and now she has 7!!!!!
Caroline – your one tough bitch. Izzys Comp team programming has really brought the best in you.
It was great watching everyone go at it. A lot of pr’s. A lot of excitement. I can’t wait to have our first in house CrossFit competition.
Was feeling pretty good today and wanted to try yesterday’s hang snatch (which I’m never really good at) and PR’d with 120# which is just under my snatch my 2#. Can’t wait to get after more weight!! Wanna snatch all day everyday..
Agreed. It was great to see so many hungry athletes. A really awesome display of fitness from everyone. I was definitely surprised at everyone’s progress as of late. Everyone should be proud.
Thank you Tammy! You’re the amazing one, I’ll always be chasin’ you 😀