WOD 12/22/14
8 Minutes of Shoulder/Hip/Ankle/Wrist Mobility
A- WU- NFT- 10 Each: Kang Squat/Front Squat/Good Morning/Calorie Row + 10/10/10 USSR K.B. Swing (2/1.5 Pood) -6 Minute Cap
B- Clean & Jerk- 3 Minutes To WU to 65% + 1@65/70/75/80/85/90/90/90/90% of 12/15/14; exactly 2 Minutes Rest Between efforts -20 Minute Cap
C- Half Cindy= 10 Minute AMRAP of: 5 Pull Up/10 Push Up/15 Air Squat
D- 6 Minute AMRAP of Ascending Ladder- 10 Double Unders/10 Sit Up/20 Double Unders/20 Sit Ups/30 Double Unders/30 Sit Ups
Post your scores to the Whiteboard.
First day back and it was nice to be back. Perfect WOD today, light lifting some cardio and some really basic skills
8 rounds of cindy in 10 minutes
Clean and jerk- maxed out at 145 – nice and easy
Welcome back!
is about time we got you back in!
hashtag 6amstrongernowthatcahillisback
“Mike-ro Sof” getting a little aggressive on the social media these days…
very strong, Mr. Smanik
I like it! I wish more people who get in on the blog instead of us usual suspects 😉
2015 OPEN ATHLETES
1. Conditioning
21 Power Snatch, 95/65
21 Burpees
21 Pull-Ups
15 OHS, 95/65
15 Burpees
15 Pull-Ups
9 Squat Snatch, 95/65
9 Burpees
9 Pull-Ups
7:50
A) 30 Taters / 30 KB Good Morning @ 24kg
B) Clean & Jerk 7×2 Every 90sec @ 81kg (last two were singles only)
C) Angie – against a 15min clock : 100/100/67
D) Annie – against a 7min clock : 50/40/30/20(DU only)
E) Band Pull Apart, Band Lat Pulldown, Band Skull Crusher : 100 ea.
F) Me. Exhausted.
A) same
B) same (definitely my fault smanik had to switch to singles haha)
C) 31 sit-ups
D) 20 sit-ups on the round of 30
E) same
F) same