WOD 1/24/14
8 Minute of Sholder/Hip/Over Head/Ankle Mobility
A- WU- 200M Run@70% RPE;1 Minute Rest + For Time- 100 Double Unders -6 Minute Cap
B- Power Snatch- 12 Minutes To A Heavy Single
C- Front Squat- 5 Minutes To 100% of your best Clean + 1/1/1/1/1 (Tempo:2/0/x/1); 90 Seconds Rest Between Sets -12 Minute Cap
D- 40% Mary= 8 Minute AMRAP of: 5 HSPU/10 Pistol (5 each)/15 Pull Up
Hey Thursday 10am’rs, was Mary one of your predictions?
Another double under tutorial:
http://www.helmingathletics.com/2013/10/28/double-unders-jumping-progression/
Warm up – 100 DU’s – 1:34
Power snatch in kilos – 20×5/25×3/28×3/30×3/35×1/1/1/37×1/38f – I almost matched
Front Squat – 1/1/1/1/1 @125
3 rounds of Mary NFT
Wierdest WOD ever, consisted of a Box where you come and do the workout at your own time. If someone else is there to do it with you great, if not then you’re on your own, surrounded by others who started at different times and are doing different things based on their fitness level. Interesting but not my thing. I was in a heat with 2 other male athletes.
For time – 100 strict pull up/100 push up/100 sit up/100 squat – 24:18rx
Miss you guys! Don’t miss NYC. Lots of love from south of the border 😉
I’ve actually read about boxes like this in the Crossfit Journal..it’s an interesting concept. I think it could be good at times, but not everyday.
Snatch- 100# (PR) It wasn’t the best, but I did it. Need to be better about dropping under it.
Front Squat- worked at 150#
3rd time doing Mary first time not being a bitch and Rxing it (Pistols are my enemy) because it was time to own those pistols. Felt pretty good up until I tore my hands on the final set of pull ups. Was shooting for 4 rounds, but got 8 rounds + 5 HSPU Rx!
Congrats Tina on both the snatch and Mary.
That’s a crazy number! It didn’t register the first time I read your totals that you doubled your goal! Phenomenal.
Hard WOD with 100 strict pull ups. Sounds like a global CrossFit. lol. Nice work. And keep the blogs coming.
I felt lucky to have a couple others to WOD with. The other box I tried has an individual WOD Sat morning, where you come do the work on your own time. I might warm up to it with more experience. But in this case since you create your own start time and we were three, these other two were all delaying the start! I was like, lets get it! You don’t need any more chalk man! hahaha, different cultures 😉
The pull ups were the toughest part, full ROM, chose your grip (I rotated between all), it went something like 15, 5, 5, 5, 3, 3, 3, 2, 2, 2, then singles the rest of the way.
A) 2rds of 100 Double Unders
B) Power Snatch 1rep – 45/95/115/125 – then dropped to 95 & worked on full depth snatch
C) Front Squat- 5×1 @ 185
D) 40% Mary= 8 Minute AMRAP of: 5 HSPU/10 Pistol (5 each)/15 Pull Up – 3+5 with assisted pistols
1/24/14
A- WU- For Time: 100 Double Unders= 49 Seconds + 200M Run= 48 Seconds
B- Power Snatch (below the knees)- WU- 3@20/45 + WS- 3@52=65/3/3@56=70/3@60=75/64=80/66kg=83%
C- BTN Jerk- 4@70=70/3@73=75+3/3@78kg=80%
D- Squat- 4@186=60+2/2@200/3@217=70/238=75/248=80+3/3@257lb=85%
E- Snatch Pull- 3/3@68=85/72kg=90%