WOD 12/3/12 c
5 Minutes of Shoulder/ Back/ Hip Mobility
WU- 2RNFT of: 10 ea Walking Lunge/20 Wall Squat (facing/hands over head)/10 HSPU (8 minute cap)
Run 200M @50-60%; 90 Seconds Rest/400M Run @90-100%
Bench Press- 5 Minutes to Warm Up to 70% + 6/6/6 @ 70%
9 Minute AMRAP of: 10 Chin Up/9 HRPU/8 ea arm K.B. Snatch (20/12kg)
5 MINUTES OF SHOULDER/ BACK/ HIP MOBILITY
WU- 2RNFT OF: 10 EA WALKING LUNGE/20 WALL SQUAT (FACING/HANDS OVER HEAD)/10 HSPU (8 MINUTE CAP)
RUN 200M @50-60%; 90 SECONDS REST/400M RUN 1:16
BENCH PRESS- 5 MINUTES TO WARM UP TO 185.5lbs + 6/6/6 @ 185.5lbs
9 MINUTE AMRAP OF: 10 CHIN UP/9 HRPU/8 EA ARM K.B. SNATCH (20kg)
5 rounds +1 pull up
Cash out
10 med ball facing burpees
20 med ball sit ups
30 squats
1:58
WU: 2RNFT of: 10 ea Walking Lunge/20 Wall Squat (facing/hands over head)/10 HSPU (8 minute cap)
Run 200M @50-60%; 90 Seconds Rest/400M Run @90-100%: 1:06
Bench Press: 5 Minutes to Warm Up to 70% + 6/6/6 @ 70% 6@130/6@130/6@130
9 Minute AMRAP of: 10 Chin Up/9 HRPU/8 ea arm K.B. Snatch (20/12kg): 3 rounds + 7 chinups (16kg)
The nooner had a chance to get outside and play!!
CrossFit – where you prepare for the unknown and unknowable
Happy Birthday Cindy!!
We took the nooner to the streets today
6 Rounds of: 30 second hill sprints; 1 min rest
3 Rounds of: 1min max effort tire flips (the biggins); 2 min rest
11-8-7
10 min amrap of: 20 wallball shots / 10 box jumps (on tire) / 5 burpees
4 Rounds (14lb ball to 11 ft. target)
We had a lot of fun out there. NIce job Noel, Patrick, Robin, you all killed it.
Really needed the work on the HSPU’s. Got through the first set unbroken, Kipping. Second set was broken up 5/5.
My last max on bench press was 185 down from 205 pre-injury so I went with 135 for the 3 sets of 6. These felt real good, went up very easy.
AMRAP – 4 rds + 10 + 9 + 6
2 rnft of: 20 wall squat/10 ea lunge/10 HSPU
200M Run @ 50-60%;90 seconds/400m Run @1:21
Bench Press-WU- 10@45/6@95/135 WS- 6×3 sets across at 147 (70%)
9 min amrap of :10 chin up/9 hrpu/8 kb snatches(20kg)= 5 rounds rx’d
It was fun WODing with the 5pm class 🙂
Of course it was….