WOD 1/30/15
Workout of the Day
A- 3 Minutes of Max Reps Double Unders + 3 RNFT of: 10 Each Kang Squat/BTN Thruster/Power Snatch (75/55) or WU- Double Unders- 3 Minutes of Practice + 3 RNFT of: 10 Each Kang Squat/BTN Thruster/Power Snatch (45/15) -6 Minute Cap
B- Power Snatch- 3@ 65/70/75/80 + 1/1/1@83%% of 1RM -15 Minute Cap
C- Open Sectionals WOD 11.2= 15 Minute AMRAP of: 21/15/9 RFT: DeadLift (155/100)/ Push Up/ Box Jumps (24/20″) or 15 Minute AMRAP of: 21/15/9 RFT of: DeadLift (135/95)/ Ring Row/ Box Jump (20/18″)
Post your scores to the Whiteboard.
Michaela that’s such a good picture! You look like a badass!
certified badass
Thanks Bailey…
Great class at 9am today! Had fun with Jenessa/ Sarah and Lea 🙂
Warm Up: Was amazing – 3 min Max DU – I was able to hit 4 PRs:
100 Unbroken in 54sec PR / Unbroken 129 in 1:14 PR/ 200 in 2:23 PR/ 240 in 3 min PR 😀
+ 2 RNFT of 10 Each Kang Squat/BTN Thruster/Power Snatch @ 35lbs
Power Snatch – 3 @ 70/75/80/85 1/1/1 @ 95lbs
21/15/9 RFT of DeadLift (135)/ Push Up/ Box Jumps (20″) = 5:40rx
This could be a Rogue add… endorsement deal?
FYI
White board is not showing anyone’s time/score for their work outs. Not sure if things were entered wrong or if whiteboard is actin my up.
Marcos
Acting up* (my bad)
I believe it’s because the wod was changed from 21/15/9 to an amrap
I tried updating the file Marcos. Try to upload your score now.
3 RFT
30 cal row
15 deadlift 225
30 wallball 20-10′
12:30
a bit slower than I wanted. Going to settle the score next time for sure
A) 2rds of :30 ub DU’s/10 ea kang/btn thruster/psn
B) PWSn 3@43/46/48/52+3×1@56kg
C) PWCl- 3@62/66/72/76+3×1@82kg
D) 15 Minute AMRAP of: 9 DeadLift (155) / 12 HR Push Up / 15 Box Jumps (24″) – 9rds+1
E) 2 rds of: duck walk 10 paces fwd/back (75lbs) + 10 Btn sots (15lbs)
Note: All of those working weights might be recorded wrong. Kg are confusing and tough to remember for me.
A) 2rds of :30 ub DU’s/10 ea kang/btn thruster/Psn
B)Psn 3@101/109/116/124+3×1@132=65%/70%/75%/80%+85%
C) pcln
3@146/158/168/180+3×1@191# =65%/70%/75%/80%+85%
D) 15 Minute AMRAP of: 9 DeadLift (155) / 12 HR Push Up / 15 Box Jumps (24″) – 9rds
E) 2 rds of: duck walk 10 paces fwd/back (45#) + 10 Btn sots (45#)