WOD 12/14/14
8 Minutes of Shoulder/Ankle/Wrist/Hip Mobility
A- WU- 3 RFT of: 25 Air Squat/25 Double Unders -5 Minute Cap
B- 2 Front Squat + 1 Split Jerk- 8 Minutes to WU to 80% of Best Clean & Jerk + Every 2 Minutes For 6 Rounds: 2 Front Squat + 1 Split Jerk @ 80% of C&J 1RM -20 Minute Cap
C- Every 3 Minutes for 5 Rounds: 400M Run/10 Jerk (115/75)/10 Ring Dip -18 Minute Cap
Post your scores to the Whiteboard.
OMG Hit up the regional WOD 14. something
Fot time:
50 Cal Row
50 Box Jump Overs 20″
50 DeadLift
50 Wall Balls
50 Ring Dips
50 Wall Balls
50 DeadfLift
50 Box Jump overs
50 Cal Row
21:00 time Cap = completed 200reps Rx + 17 Mod Ring Dips
NEED to work on my endurance
Shante just looked at my shoulder because I injuried it last week Wednesday. I have to say if you have anything aching you and even if you don’t I recommend seeing her. You will not be disappointed. One visit with her and she could seriously improve your restrictions. Thanks Shante. We may have to do this at lest once a month.
Dariel! Thanks for the shout-out. Great working with you today. We’ll absolutely have you back in business in no time. For those of you lookin’ to get some of that same movement mojo, check out my website http://www.themovementmaestro.com or email me at TheMovementMaestro@gmail.com. Your body will thank you.
50 Cal Row
50 Box Jump Overs 24″
50 DeadLift 180#
50 Wall Balls 20#
50 Ring Dips
50 Wall Balls 20#
50 DeadfLift 180#
50 Box Jump overs 24″
50 Cal Row
21:00 time Cap
340 reps
Today’s comp session got me so amped I just had to give this a try. You guys are no joke. Great job to everyone that threw down.
Agree with Marcos-nice work to everyone involved. That wod would not have been in my wheelhouse, but it definitely peaked my curiousity as to how far I would have gotten.
Hope everyone rests up for max effort day tomorrow- too bad I’ll miss it 🙁
50 Cal Row
50 Box Jump Overs 24″
50 DeadLift 180#
50 Wall Balls 20#
50 Ring Dips
50 Wall Balls 20#
50 DeadfLift 180#
50 Box Jump overs 24″
50 Cal Row
21:00 time Cap
324 reps
Fun-zone. I slept for nine hours because of this WOD.
Dave you were awesome and rocked that workout!! I too spent the day on the couch unable to get up. Today, it hurts…