WOD 2/4/15
8 Minutes of Shoulder/Wrist/OH/Back/Ankle/Hip Mobility
A- WU- 200M Run @ 70-90% RPE + 7 Rounds of: 30/30 Jingle Jangles -9 Minute Cap
B- Overhead Squat- 15 Minutes To A Heavy Single
C- Front Squat- 15 Minutes To A Heavy Double
D- EMOM For 12 Minutes: Even- 5 OHS @ 65% of above/Odd- Calorie Row (12/10)
*E- GHD Sit Up- 10/10/10/10/10 or Anchored Weighted Ab Mat Sit Ups- 10/10/10/10/10 (15/10#)
* = Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
Anyone else struggling to get into the box in this weather? I’m usually good for 5x a week, been lucky to get 3x the last two weeks, 🙁
I agree Bowstead its hard getting up that early, attendance shows that you are not alone, there are plenty of open spaces in class at 6am. Cant wait till the spring..
Too bad the groundhog predicted a longer winter.. Jerk!
Was able to get in the 9am WOD and work in Coach Izzys Class.
Warm Up: 4 Laps around the box + 7 Rds of 30 sec Jingle jangles Halfassed
OHS Singles – 115/125/135/145×4 🙂 PR
Front Squat Doubles – 135/145/165/175/185×1 Fail the double twice.
EMOM For 12 Minutes: Even- 5 OHS @ 95lbs /Odd- 10 Calorie Row
GHD Sit Ups- 10/10/10/10/10
OH Yeah feeling a little better today.
Dropped into Crossfit Solace today b/c I knew I would get a break at work and would never be able to make it to tonight’s WOD
Skill
EMOM 6 minutes
3 Clean and 1 Split Jerk @80% of 1 RM worked at 125#
EMOM 6 minutes
3 OHS (rest bar on shoulders between rounds..this was horrible and way worse than it sounds) @ 80% of 1 RM Snatch Worked lower b/c of the rest on shoulders 85#
Metcon
3 rounds
20 hang power snatch (115/75)
20 total alternating pistols
20 ring dips
50′ handstand walks (25 shoulder taps sub)
17:58 all Rx except handstand walk
Nice work representing 718. You crushed everyone on this one
I have been having some fairly positive days on the platform as of late. A week or so back I had a snatch PR at 170 (body weight) which has been a long time goal. A clean and jerk PR at 225# (10# PR). Finally PR’d my power snatch at 165 this week (10# PR). And today was probably one of my biggest PR’s with the OHS. The last written date I have for a OHS PR was 6/19/13 and it was 195#. Today I hit 205, 225 and 235 for a 40# PR. Plus 235 would be a PR for a behind the neck jerk(10#). After a 2+ week cold that has made me a mess on anything metcon it sure was nice to have some victories. Thank you to the programming, coaches and all the 718’ers that are always supportive. I love this sh#t.
Good work Cory! Wish we could all be #corystrong!
I second that- I love this sh*t!
Tammy- clearly 75 wasn’t enough 😉
Great Job Cory, and thanks for the love. Your lift are technical and sound. It is always nice to have a role model in the room for everyone to look up to.
– that platform is doing you good. might need to name her.
Tina, 60 MORE snatches!! You are an animal.
A) Team 2K Relay Row = 7:30ish w/ Michaela
B) Overhead Squat 3rep – 165 (c/c/c) 175 (c/c/f) almost got that
C) Front Squat 5rep with a 3 second pause – 185
D) EMOM For 12 Minutes: Even – 5 OHS @ 65% = 115 & Odd – 5 Burpees+Max Double Unders = 307 DU
E) 3 RFT of: 1K Row/45 T2B/50 GHD Hip Extension – 16:35ish as a team w/ Michaela, Mike & Caroline
– Good day, very sore.