WOD 12/19/13
8 Minutes of Shoulder/Wrist/Back/Hip/Ankle Mobility
A- WU- 2 Rounds of: 2 Minutes Max Calorie Row; 2 Minutes Rest Between Efforts + 2 RNFT of: 25 Band Pull Apart/35 Banded Tricep Extension -12 Minute Cap
C- Press- 10/10/10/10 (Max Effort); 2 Minutes Rest Between Sets -12 Minute Cap
D- For Time- 50 Double Unders/10 HSPU/10 C2B/40 Double Unders/8 HSPU/8 C2B/30 Double Unders/6 HSPU/6 C2B/20 Double Unders/4 HSPU/4 C2B/10 Double Unders/2 HSPU/2 C2B -20 Minute Cap
Worked with the 6am crowd, that is EARLY.
A) 2rds 2min Row (cal) – 44/49
2rds 35 band pull apart / 25 band triceps ext
B)… just pointing it out.
C) Press 4×10 – 75/85/90/95 (broken 6/2/2)
D) For Time: 50 DU / 10 HSPU / 10 C2B
40 DU / 8 HSPU / 8 C2B
30 DU / 6 HSPU / 6 C2B
20 DU / 4 HSPU / 4 C2B
10 DU / 2 HSPU / 2 C2B
14:02 with one AbMat and some ugly HSPU – fake it ’til I make it.
Also feels like my DU’s are regressing, the $4 Hulk Rope is getting sluggish. Need to invest in a better jump rope. Opening the floodgate – suggestions?
Extra Credit: Tabata ASQ, resting at the bottom of the squat – 80 – this is cruel
Welcome to 6am. Glad to see a new face try it out.
Morning WOD yuk…weak body
A. 36/37 calories + 4 rounds of the band business
B. Press – bar/65/75/75
C. Metcon in 15:02. My shoulders failed to cooperate during the first round. DUs poor at best
Congratulations to the incorporation of CF 718!
Mascot suggestions:
Bklyn Kings
Monarchs
Double Dragons (80s nintendo, nuf said)
Red Tails (after the indigenous red tailed hawk)
Sons/Suns (come on son!)
Warriors (classic NYC movie)
Ghostbusters / Gutbusters!
ooooOOOoooo The Warriors! One of my favorite movies!!!
We are gonna have to get a skull with wings. So cool!
Nice job on the metcon! Out of all of those suggestions I like the Warriors the most too; however the Warriors were from Coney Island so… Not too sure, keep e’m coming though.
We did not incorporate today (did that in the Summer) we just changed the name of the Inc. but thanks either way for recognizing it 🙂
C- Press- 10/10/10/10 (Max Effort); 45/55/60/60
D- For Time- 50 Double Unders/10 HSPU/10 C2B/40 Double Unders/8 HSPU/8 C2B/30 Double Unders/6 HSPU/6 C2B/20 Double Unders/4 HSPU/4 C2B/10 Double Unders/2 HSPU/2 C2B
9:24 Rx
12/19/13
A- WU- 2 Rounds of: 2Minutes Max Calorie Row= Rd 1-34/Rd 2-39 Cal + PVC Squat Snatch- 20 Reps
B- Snatch- 3@105=60/115=65/125=70/130=75/140=80%
C- Clean & Jerk- 3@125=60/135=65/145=70/155=75/165=80%
D- Olympic Squat- WU- 3@95/135/185 + WS- 4/4@220=70/4@235=75/250=80% + 3/3@265=85%
E- Snatch Pull- 3/3@150=85/160=90%
Greenwood Gravediggaz…rza.monstertruck.cemetery.
Nice Greg! Very creative and original.