WOD 2/16/15
8 Minutes of Shoulder/Wrist/OH/Back/Hip/Ankle Mobility
A- WU- 6 Minute AMRAP of: 5 Push Up/5 Chin Up/5 Broad Jump
Notes: Go slow and deliberate on this warm up/For Broad Jump focus your attention on your take off and landing mechanics/Be mindful of your knees, work hard to avoid any movement inward (adduction) or outward (abduction)/Try to ensure your initiating from and landing in an athletic stance (quarter squat)/Use your arms to generate momentum/Cover as much distance as possible with each jump.
B- Push Press- 8 RM + 8@90% -18 Minute Cap
C- 3 RFT of: 20 Push Press (95/65)/20 Box Jump (30/24″)/1 Rope Climb or 3 RFT of: 20 Push Press (75/45)/20 Box Jump (20/18″)/1 Partial ROM Rope Climb
*D- GH Curl– 3/3/3/3/3/3/3/3/3 or Glute Bridge– 75 Reps In as few sets as possible
* = Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
Well, it’s Monday and our competition is over and now we get ready for the open. Here’s a great little blog post from another female who completed at Flex..for anyone who is competitive sometimes it’s hard when you’re not on that podium. http://average2athlete.com/2015/02/15/my-lovehate-relationship/
I had such a great time on Saturday- and the best part was being with everyone from the 718 family. I’m so happy that we all came out, gave it everything we had and a had a good time doing it. Get ready cause there’s gonna be more!
Thank you for posting this article…it def got me to think more positively
What a great post– pretty much sums up my attitude and I will definitely strive to be better!
This is exactly why I carry my own podium with me wherever I go
That is so smart! I need to take up woodworking!
Nice Tina! Thanks for sharing 🙂
lets get this night over with – I can’t wait for spring
Comp Team 2/16/15
A- WU- 6 Minute AMRAP of: 5 Thruster (45#)/5 Bar Muscle Up/5 Burpee Broad Jump Max Distance – took forever to get these muscle ups today
B- Push Press- 8 RM + 8@90% -18 Minute Cap – got to 165 for 7 then dropped to 135
C- 2014 Regionals Event 4&5= For Time: In Teams of 3 Females and 3 Males / with only 1 partner working at a time: Females First: Complete: 50 Thruster (95)/10 Rope Clime/40 Thruster/8 Rope Climb/30 Thruster/6 Rope Climb Then The Males: Same -10 Minute Cap for each team- 12+ mins with michaela and Sam (alternated sets of 10 thrusters the whole way and one rope climb each in a rotation)
*D- Weighted GH Curl- 3/3/3/3/3/3/3/3/3 (HBD) Tempo: 2/2/X/1 – did them weightless but felt I could use the 15# bar next time
Comp Team 2/16/15
A- WU- 6 Minute AMRAP of: 5 Thruster (35#)/5 Bar Muscle Up/5 Burpee Broad Jump Max Distance – worked on MU. Got 5 in total, strung 3 together for a PR
B- Push Press- 8 RM + 8@90% -18 Minute Cap – 95 lbs, then 90 lbs
C- 2014 Regionals Event 4&5= For Time: In Teams of 3 Females and 3 Males / with only 1 partner working at a time: Females First: Complete: 50 Thruster (65lbs )/10 Rope Clime/40 Thruster/8 Rope Climb/30 Thruster/6 Rope Climb Then The Males: Same -10 Minute Cap for each team- 12+ mins with matt and Sam (alternated sets of 10 thrusters the whole way and one rope climb each in a rotation)
*D- Weighted GH Curl- 3/3/3/3/3/3/3/3/3 (HBD)
Alternated between 15# bar and body weight