WOD 12/7/13
10 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility
A- Partner WU- 4 Rounds each of: 30/30 Partner Carry Jingle Jangles
Notes: Partners will complete 4 rounds each/Partners will alternate rounds
B- Partner WOD 1- 1K Row (partition as needed)/10 Rounds (5 each) of: 10 Box Jumps (24/20″)/10 Push Ups/10 USSR K.B. Swing (2/1.5 pood)/10 K2E/2K Row (partition as needed)
Notes: In Tems of 2/With only 1 Partner woking at a time/ Row can be broken down in any way Partners choose/Partners will alternate rounds of triplet/Score= Total time to complete entire WOD
C- 8 Minutes Partner AMRAP of: 15 Sit Up/9 WallBall (20/14-10′)
Notes: In teams of 2/With only 1 Partner working at a time/Alternate rounds/Score= Total # of Reps
12/7/13
A- WU- 5 each snatch pull/high pull/muscle snatch/hang power snatch/hang squat snatch/snatch
B- Snatch- WU- 3@45/95 + WS- 3@105=60/3/3@110=65/3@120=70/3/3@130=75%
C- Clean and Jerk- 3/3@135=65/3@14570/3/3@155=75%
D- Press- 5@75=55/5@80=60/5@85=65/4@90=70/95=75%
Tough wod today. Thanks to my partner Cory for pushing me through. 2 pood is a new ball game!
Worked with my man Patrick today, kid is a motivator.
A) 4rds jingle jangle & sandbag carry (I don’t do partner carries, had a bad experience)
B) for time:
1k Row (500/500)
5 Rds: 10 box jump 24′ / 10 push up / 10 KBS 2 pood / 10 K2E
2k Row (500/500/500/500)
26:03 – I think splitting the row into 500’s was key
Intermission: a little boot session in the restroom, acid stomach – first time after a 718 WOD!
C) 8min AMRAP – 15sit up / 9 WB 20lbs – 4rds+15+9+3 – 219 total
Lea and I did a little damage together today. Nice work girl! I was stoked about the partner carry. First time I drew someone lighter than me!
B. 28:33, she did 1 pood, I did 2