WOD 1/24/15
8 Minutes of Shoulder/Hip/Back/Ankle/Wrist/OH Mobility
A- WU- 20 Calorie Row + 2 RNFT of: 10 PVC OHS/10 PVC BTN Sots Press/10 Ring Row/10 Burpees – 5 Minute Cap
B- 5-7 Minutes To WU OHS/C2B Pull Up + Crossfit Open Sectionals WOD 14.2= Every 3 Minutes For As Long As Possible
from 0-3:00, 2 Rounds of: 10 OHS (95/65)/10 C2B Pull Up or 10 OHS (75/45)/10 Jumping Pull Up
From 3:00-6:00, 2 Rounds of: 12 OHS/12 C2B Pull Up or 12 OHS/12 Jumping Pull Up
From 6:00-9:00, 14 OHS/14 C2B Pull Up or 14 OHS/14 Jumping Pull Up
Notes: Continue in this fashion until unable to complete complete both rounds in 2 minutes.
*C- NFT: 20/18/16/14 Descending Ladder of: GHD Hip Extension/Hollow Rock
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
Was gonna take a rest day but can’t pass up the opportunity to crush another score from last year’s open. Makes for a feel good kinda day
101kg c&j today PR…she was ugly but what’s done is done
Damn 101. Hanksta has shown himself to be a gangsta once again.
But what’s with the comp team posting everything in kg? I thought this was America.
I got a score to settle with this WOD.
I remember seeing you one rep shy of that next round go kill it
Word settle that score.
I wish I wasn’t so sore. I would have done this one.
Did a bro session with Tina.
Warm up – 50 du EMOM for 3 min
12/9/6/3 each – squat cleans and Bar over burpees – 11:20 @ 115.
We alternated rounds, there is room for improvement.
Can’t wait to hear your score later Marcos.
Tam- first I left my grey hoodie at box.
Second- we def have 11 minutes on that WOD, which means we really need Patty and Marcos to grind it out- sorry guys! I’m also really happy with this performance bc I feel like we worked hard, but def have more.
Also hit up 14.2 and got a stupid PR- last year 84 reps..today 132. Don’t know where that came from, but the OHS felt so much easier. Pumped
Nice job Tina. A stupid pr. Lol. I thought you were gonna say 1 more rep or something
3 RFT of
75 double unders
50 air squats
25 calories rowed
9:19 (1:18 PR)
Redemption!
Last year = 143 one rep shy of the 16 set
Today = 180
This should’ve been more score last year. What a difference one rep can make.