WOD 12/14/12 C
10 Minutes Back/ Shoulder/ Hip Mobility
WU- 1K Row or Run @ 70-80%
Power Clean- 5 Minutes Warm Up to 80%/2/2/2/2/2 @ 80%; 1 Minute Rest Between Efforts (15 Minute Cap)
Diane= 21/15/9 RFT of: DeadLift (225/155)/HSPU (Focus on staying Hollow!!)
1k run a few minutes . power cleans heavy double, 135-155/165/175/185 failed on second pull.
21-15-9 135# power clean and HSPU – 13:08 as rxed. I felt pretty good on some of the HSPU with 7 unbroken a few of them my feet were freestanding. this makes me happy . have a good weekend everyone
Progress Cahill 🙂
Congrats on the big PR Rory!
1k Row @ 75%- 4:24
Power Clean- 2/2/2/2/2 @ 140
Diane- 7:06 rx
This is an 8 minute PR from May!
CrossFit works.
Nice job. Big pr.
1K Run+21/15/9 RFT of: Sit Up/Flutter Kick=7:47
Power Clean- WU- 5@45/95/135 WS- 2/2/2/2/2@175 (80%)
Bench Press- WU- 5@95/135 WS- 6/6/6/6 @150 (70%)
1 K row 5 min 22 sec
Power clean 5 sets of 2 @ 65 lbs
Diane 21/15/9 DL @ 95 lbs and pike push up to mod for HSPU …. Don’t remember the time but I do remember hearing Coach Tammyli through it all, if I didn’t have you, I couldn’t be me… Love and appreciate you soooo much Coach Tambot!
Med ball sit up tabata: No rep, arms felt like a gazillion pounds, very floppy…
Morgan and Brian, you both did great tonight! Great class!
Warm Up – 3:00 row + 2:00min row – 656+350
Power clean 1/1/1/1/1/1/1 @ 95
3RFT – 500m Row/ 6 power cleans @ 75/ 6 HspU – 12:50
3RFT – 10 DeadLift @ 115/ 9 c2b/ 9 Ring dips (mod) / 25 DU’s – 9:59