WOD 1/8/13
5 Minutes of Shoulder/Hip/Wrist/Calve Mobility
A- WU- 400M Run;1 Minute Rest + 21/15/9 RFT of: Diamond Push Up/K2E (stay hollow/elbows straight) (7 Minute Cap)
B- Snatch Push Press + OHS- 10 Max Effort then 1+2/1+2/1+2/1+2 @ 80% of Above (8 Minute Cap)
C- For Time- 10 Each TGU (16/8kg)/3 Minutes Max Reps Double Unders/10 Each TGU (16/8kg)/1 Minute Max Reps Double Unders (15 Minute Cap/Score= total # of DU’s subtracted from time ex; Time 9:36 – 136 Double Unders= 7:20)
D- *5-10 Minutes of GOAT Work
*=if time permits
Down here in the dirty south for a few days worked out at Crossfit Boyton Beach!
A. Push Press 1rep max 185 pr 🙂
B. 2 RFT 15 T2B 30 PP @75lbs/ 60 DU’s = 6:34
C. 2 min max rep Burpees =38
Way to go Ryan! 185# is beast!
5 Minutes of Shoulder/Hip/Wrist/Calve Mobility
A- WU- 400M Run;1 Minute Rest + 21/15/9 RFT of: Diamond Push Up/K2E (stay hollow/elbows straight)
time 6:17
B- Snatch Push Press + OHS- 10 Max Effort then 1+2/1+2/1+2/1+2 @ 80% of Above (8 Minute Cap)
Worked up to 115 lbs. I was having some wrist issued with was causing to lean slightly wo my left. Guess I wasn’t at my max effort. 105/95/95/95
C- For Time- 10 Each TGU (16/8kg)/3 Minutes Max Reps Double Unders/10 Each TGU (16/8kg)/1 Minute Max Reps Double Unders
finish time was 12:20 minus 146 total double unders. Completed time was 9:36. This was a shoulder burner!!
Correction- 9:54. Never was any good in math
A: WU: 400M Run; 1 Minute Rest + 21/15/9 RFT of: Diamond Push Up/K2E (stay hollow/elbows straight) (7 Minute Cap): 1:08 on the run, and got thru 21/15 of the rest. Need to improve endurance.
B: Snatch Push Press + OHS: 10min Max Effort then 1+2/1+2/1+2/1+2 @ 80% of Above (8 Minute Cap): Definitely a goat here – mobility an issue. Got comfortable at about 65lbs, though towards the end I probably could have gone a little higher.
C: For Time: 10 Each TGU (16/8kg)/3 Minutes Max Reps Double Unders/10 Each TGU (16/8kg)/1 Minute Max Reps Double Unders (15 Minute Cap/Score = total # of DU’s subtracted from time ex; Time 9:36 – 136 Double Unders= 7:20): Time = 16:00. DU = 151. Adjusted time = 13:29
Fun class today and nice chock full size for 10am!
WU- 21/15/9 diamond pushups/k2E (discovered that this is a serious goat!) 9:30 something..
Snatch push press/Overhead squat- 90# new PR. I think I could have gone a little heavier too, but time did not permit. 75# for 1+2/1+2/1+2/1+2
Metcon 10 each TGU (8kg)/3 min DU/10 each TGU/1 min DU
12:43 and 51 DU Adjusted time 11:51
I’m making some goodies tomorrow– I’ve got some orders already, so if you want in…lemme know. cheftina718@gmail.com or facebook message me (Tina DeGraff). Thanks guys!
WU 400m Run, the 21/15/9 Diamond Push Up/ Strict K2E- 9:02- Had to kip after 21
Snatch Push Press/OHS- 1+2 @ 45 / 95 / 135 / 155×1 155F / 145 then, 1+2 @ 115/115/115/115
10 TGU each(16kg) / 3 Min DU (120) / 10 TGU(16kg) each / 1 Min DU (80) Time- 15:07, 200DU,
Adjusted Time- 11:47
Crispy shoulders
A- WU- 400M Run;1 Minute Rest + 21/15/9 RFT of: Diamond Push Up/K2E (stay hollow/elbows straight) – 8:42
B- Snatch Push Press + OHS 1+2 @ 45/75/95/115 then 95/95/95/95
C- For Time- 10 Each TGU (16/8kg)/3 Minutes Max Reps Double Unders/10 Each TGU (16/8kg)/1 Minute Max Reps Double Unders – 14:40 + 170 DU = 11:50 Rx
D – Kipping Pullup – It’s gonna happen – Thanks Coaches!
Your welcome, not everyone had a chance to work on their goats today.
Sorry guys – I will try a be more strict with managing the time during class.
Worked on 1 power clean and 2 front squats instead of push press/ohs (did this yesterday)
Worked up to heavy 1/2 – 135/155/185/205/215(f)/215(f)
80% @ 165 – 4 rds of 1/2
TGU/DU Metcon – 13:30 – 260 DU = 9:10 rx
Two hundred SIXTY! Damn son, After all those get ups.
Nice goat work after class!
400m run-1:24/21/15/9tft:diamond push up/strict k2e=4:23
Sn p.p+OHS=1@45/75/95 + 1@135/155/185/195 (push press was good but dropped OHS) +1+2@150×4
5 min amrap of: 3 each TGU @16kg/25 ub du ‘s=3 rounds (ran out of time)