WOD 12/23/13
8 Minutes of Hip/Ankle/Calf/Back/Shoulder/Wrist Mobility
A- WU- 400M Run @ 80-100% RPE + 10/10/10 Box Jump (30/24″)
B- Snatch- 12 Minutes To A Heavy Double
C- Olympic Squat- 3@60+3/3/3@70%+3/3@75% of 1RM (Tempo:2/2/x/1);60-90 Seconds Between Sets -10 Minute Cap
D- Ring Dip- 50 RFT in as few sets as possible -10 Minute Cap
This one looks good too-
Two girls, two guys for the teams
http://www.thegaragegames.com/events/frostbite-2014/
Did you sign up for the World WIDE WOD yet?!!
Thats the one we are doing 🙂
Day off WOD – feeling a little rough today. Flu-ish + holiday parties + Fri/Sun WOD combo. As fun as it all is, I’ll be happy to get back to business as usual next week.
A) 400m run & 3×10 box jump 30″ – 4:37 I think, didn’t realize exactly it was for time.
B) Snatch – heavy 2 – 45/75/95/115(f)/105/115(1 only)
C) HBBSQ – 3@145 / 3×3@175 / 2×3@185
D) 50 ring dips for time – 7:34 – first set was 16, dropped off fast from there
Happy Xmas 718 crew.
Warm Up 500m row + 30 BJ for time= 5:02 @ 24″
Snatch 3/3/3/3/3/3 – 57/62/62/67/72/76
Clean & Power Jerk – 3/3/3/3/3/3 – 65/70/70/80/85/90
Oly Squat – 5/5/5 x 105/115/125 4×135 3×145 5×155 5×165