WOD 12/28/14
8 Minutes of Shoulder/Back/Hip/Ankle/Wrist Mobility
A- WU- 200M Run @ 70-90% RPE + 7 Rounds of : 100M Run; 45 Seconds Rest -14 Minute Cap
B- 3 Snatch Pull + Hang Snatch (Mid Thigh)- 12 Minutes To A Heavy Single For The Complex + 1/1/1@95/90% -15 Minute Cap
C- For Time: 50 Double Unders/50 AbMat Sit Ups/50 Calorie Row/50 AbMat Sit Ups
Post your scores to the Whiteboard.
A- 400m run @50-75%RPE: 1:38 + 5rds of 200yd shuttle runs 45 secs rest between rds: 37/37/38/41/40 seconds
B- Power snatch + hang snatch + snatch- 54Kilos + 3rds 1 min max reps 1min rest in between @70%: 16/17/17 @ 85#
C- for time: 400m farmers walk 2pood + 50 ghd sit-ups + 200m walking OH lunge @45# + 100 ab mat sit-ups : 26mins+ had to sub out ab mat for ghd something hurt
D- Accumulate 3 mins in front squat 95#
E- Post wod Extra credit: Laredo in fort hamilton park: 26:51…got excited I was closing in on Dariels time til I saw it was 6 rounds not 5
A- 400m run @50-75%RPE: + 5rds of 200yd shuttle runs 45 secs rest- 39.08 seconds best time
B- Power snatch + hang snatch + snatch- 32.5 Kilos ( PS + Snatch) + 3rds 1 min max reps rest in between: 14/15/15 @ 50 lbs
C- for time: 400m farmers walk 1.5 pood + 50 ghd sit-ups + 200m walking OH lunge @25# + 100 ab mat sit-ups: 24 minutes
D- Accumulate 3 mins in front squat 65lbs
400m run 75%RPE: = 1:47 + 5rds of 200yd shuttle runs 45 sec best
Power snatch + hang snatch + snatch- 40k best
for time: 400m farmers walk 53lbs + 50 ghd sit-ups ( Partial ROM) + 200m walking OH lunge @ 10lbs+ 100 ab mat sit-ups: 27 minutes 🙁
Accumulate 3 mins in front squat 65lbs
Fun times with the New Comp Team Squad!
Congratulations to Coach Dariel for getting engaged! We are so happy for you and Andrea!
A- 400m run @50-75% : 1:35 + 5rds of 200yd shuttle runs : 37.3 best / 41.1 worst
B- Power snatch + hang snatch + snatch : 54Kilos + 3rds 1 min max reps 1min rest : 17/18/16 @ 85#
C- 400m farmers walk (2pood) + 50 ghd sit-ups + 200m walking OH lunge (45lbs) + 100 ab mat sit-ups : 25:03
D- Accumulate 3 mins in front squat @ 95lbs
Last part was my nightmare.