WOD 12/1/13
8 Minutes of Shoulder/Hip/Ankle/Calve/Back/Wrist/OH Mobility
A- WU- 3 RNFT of: 15 Squat Clean WallBall (20/14-10′)/5 Pseudo Planche Push Up/7 Tuck Up -7 min cap + 3 Minutes Row @ 70-90% RPE
B- Squat Clean Thruster- 10 Minutes To Heavy Single
C- Rahoi= 12 Minute AMRAP of: 12 Box Jump (24/20″)/6 Thruster (95/65)/6 Bar Facing Burpee
This is my jam! Love it ..box jumps! Amazing..glad I took today off cause I’ll be fresh!
A. All that warm up business plus 734m on the 3min row
B. Squat Clean Thruster – bar/115/135/155 maybe could have cranked up a bit more but decided to save it for the WOD.
C. 6 + 2 Rx – what’s so great about a box jump?
B- Squat Clean Thruster- 10 Minutes To Heavy Single- 110# I felt the same as echo..could’ve gone a little heavier, but wanted to save what was left
C- Rahoi= 12 Minute AMRAP of: 12 Box Jump (24/20″)/6 Thruster (95/65)/6 Bar Facing Burpee-
7 rounds+2 Rx…you asked for it Oak, so I gave you my best 7 rounds!
Superstar! Big time giddy up.
Rahoi
7R+12+6+2
This didn’t feel like my best performance. I look forward to increasing the metcon once again.
http://www.wodhub.com/workout/Rahoi/34944
A – 726 on the row
B – 115 on the squat clean thruster – finally got the form down (with a good tip from dariel)
C – Rahoi…4+2 Rx. Not great but happy I was able to Rx
Nice work today. Keep it up. Your numbers will keep going up.