WOD 1/22/13
3-5 Minutes of Shoulder/Hip/Back Mobility
A- 2 Minutes of Light Jump Rope + Alternating Tabata- BallSlams (20/15)/D.B. Renegade Row (45/25×2)
B- Hang Power Clean- 15 Minutes To Establish A Heavy Single + 3 rounds of: 2 Minute AMRAP of: Hang Power Clean @ 75% of Above; 2 Minutes Rest Between Rounds
C- 10 Minutes of Goat Work (Ladder 8-1)
A: 2 Minutes of Light Jump Rope + Alternating Tabata: BallSlams (20/15)/D.B. Renegade Row (45/25×2): ~60 @ 20 lb BallSlam, 25 lb DB Renegade Rows
B: Hang Power Clean: 15 Minutes To Establish A Heavy Single (95 / 95 / 95 / 115 / 115 / 135 / 135 / 145(F) / 145(F) ) + 3 rounds of: 2 Minute AMRAP of: Hang Power Clean @ 75% of Above; 2 Minutes Rest Between Rounds: 20/17/15 @ 100 lbs
C: 10 Minutes of Goat Work (Ladder 8-1): HSPUs/WallBalls
A: 2 Minutes of Light Jump Rope + Alternating Tabata: BallSlams (20/15)/D.B. Renegade Row (45/25×2): 20 lb BallSlam, 45lb DB Renegade Rows – total 74 reps
B: Hang Power Clean: 15 Minutes To Establish A Heavy Single (135 / 155 / 175 / 175 / 195 / 205 F / 205 F / 205 PR / 210 F
+ 3 rounds of: 2 Minute AMRAP of: Hang Power Clean @ 75% of Above; 2 Minutes Rest Between Rounds: 17/14/15 @ 145 lbs – total reps 46
Happy I stuck with the 205 on the hang power clean. Third times a charm!
C: 10 Minutes of Goat work – kipping HSPU
2 min light jump rope= 130 Double Unders + alt tab: ballslam (20lb)/db renegade row (45×2)= 12/5 ea/12/6 ea/11/6 ea/11/6 each
Hang Power Clean- 15 minutes to a heavy single= WU- 5@45/95/3@135/165 Ws- 1@185/195/205 (hpc pr)/215f (pretty close:) + 3 rounds of 2 min amrap: hpc @ 70% (145)= 26/20/19(64 total)
10 minutes of Goat Work=8-1 kipping hspu
Congrats to Travis, Marisa and Sigrid on your PR’s and thanks for allowing me to wod with u 😉
hey thanks, and impressive numbers, Travis too
I little message from the heart ….
Guys,
Please register for class. Please come to the class you registered for. Please cancel your reservation if you can’t make it.
If you are in the waitlist, please check your emails often – wake up early enough to see if you were invited to class. Please.
Iz and I want to be available to our Athletes as much as possible. But if no one registered for class, I am going to cancel the class. It will disappear from the schedule. Please guys, register for class.
I hate doing this – but Today the 4pm&5pm WODs have been cancelled – due to zero attendance.
Beast mode PRs going down @ CrossFit 718. That’s how we role. Better than yesterday isn’t just a saying. Congrats to all who pr.
Warm Up – jumping rope & Ball Slam/RR Tabata
HPC – 3@135/165 1@185/205/215/225(PR)/230(PR)/235(f)
I didn’t have a number recorded in my book for a 1RM HPC but my hang clean was 225 and my power clean was 205.
Didn’t count too well on the AMRAP but worked at 165#. Probably in the 30-35 total reps range over the 3 rounds.
Ring Dip goat work.
Nice freaking job Cory 🙂
Warm Up: Alternating Tabata- Ball Slams (15)/DB Renegade Row (25)
Hang Power Clean: 3×45/3×75/3×95/2×115/125/135pr/140pr/145f
3 Rounds 2 Minute AMRAP of HPC @ 75%
14/15/14 @ 105#
Goat Ladder (8-1)
Pull Ups/Strict HSPU with 2 Abmats
7:53
Great numbers Kaitlin!!