WOD 1/7/15
8 Minutes of Back/Shoulder/Hip/Ankle/Wrist Mobility
A- WU- For Time: 50 Air Squat/30 WallBall (20/14-10′)/250M Row – 6 Minute Cap
B- Hang Power Snatch- 15 Minutes To A Heavy Double
C- BTN Jerk- 15 Minutes To A Heavy Double
D- 2 RFT of: 21 DeadLift (225/135) or 21 DeadLift (185/95)
15 HSPU or 12 HRPU
15 Chin Up or 12 Ring Row -12 Minute Cap
Post your scores to the Whiteboard.
The gym was so cold this morning that I really went in on the warm up!
Warm Up: For Time: 50 Air Squat/30 WallBall (14-10′)/250M Row- 5:38
Missed the target a few times on the WB
Hang Power Snatch Doubles – Up to 95lbs
BTN Jerk Doubles – Up to 115lbs – failed @ 125
2 RFT of: 21 DeadLift (135) / 15 HSPU/ 15 Chin Ups – 8:04rx
PRed my set of chin ups – 15 Unbroken in the first set!!!!
The Heat is back on.. But dress warm anyway! I will make sure not to turn it off today!!
3x 1k row repeats with 1:1 work:rest
3:30/3:32/3:32
Thank goodness for rest day Thursday’s. See you guys on Friday. Nice work to the AM crew. Doris did great on her 5th CrossFit class. Tammy hit an awesome double. Msof crushes it as usual. It’s part of his routine. Wake up crush the wod go in with his day.
Dariel, dont be moddest – i saw you doing a lot more work than that!
I just give the meat and potatoes. The other stuff is boring accessory work. If I keep the post short it’s more likely to be read.
First off Dariel, you don’t go anywhere near potatoes unless they’re sweet…so next time please to rephrase your post as the “meat and (sweet) potatoes…”
that said, thanks for the love…when it’s BRICK outside and in at 6 am, it’s tough to get the blood flowing without you pushing all of us to be good, better, best
one love from #6amstrong
Word. Since we are on the paleo diet sweet potatoes are the default potato. lol.
First – Dariel, all the boring shit is what impresses me the most about you. No one likes band pull aparts, etc but you do all that and on your own at 5am.
Second – not sure I can call my WOD today rx as I had on my new Black and Yellow Inov8’s.
Third – if you want to read the story of my life it is titled “I lose to Tina by a second….ALWAYS”. You can pick up your copy on the whiteboard.
I like that one Cory!
Good one Cory!
Lol. Nice. Black and yellow like the song. How do you like those inov8. And Tina is a beast
Love them! Flite 195’s.
A) 5 rds of : for time 250m row/12 ub WB; 1:1 rest to work ratio – 1:24 / 1:19
B) HPSn : 1rep @62kg + 3 rounds of : 7 HPSn @70% (43kg) afap; 1 min rest btw
C) Btn Jerk 3rep @ 185lbs (room to run here)
D) 3 rft of: 7 Dl @315/15 HSPU/15 C2B – 7+4 DL RX / 3+7 DL @275 = 16min w/ RX’d rest
E) Homework : 10x10ea hollow rock / superman