WOD 2/8/15
8 Minutes of Shoulder/Wrist/OH Mobility
A- WU- 500m Row/50 Double Unders (100 singles)/10 Wallball/10 Burpee – 6 Minute Cap
B- Flex In The City 2015 Event 1= Partner Thruster- 3 RM -15 Minute Cap
Notes: In Teams of 2-4 with only 1 Partner Working at a time/Each Partner will complete a Thruster 3 RM/For this workout a Front Squat-Power Jerk (1 continuous motion) is acceptable, provided you do not pause at the top of the front squat or split your stance/If you miss the press portion of the lift simply repeat the front squat and attempt the rep again/You can make as many attempts as you like in the time cap/You can adjust the weight up or down as needed/Teammates can help load and unload the bar/Score= Total weight moved by the entire team/This workout can also be performed alone if you do not care to participate as part of a team.
C- 6 Minutes WU- Box Jump Overs (20/24″)/Ring Dip + EMOM for 15 Minutes: 1st Minute- 10 Box Jump Overs (24/20″)/2nd Minute- 8-10 Ring Dip/3rd Minute 6 Thruster (105/65) or 6 Minutes WU- Box Jump Over (20/18″)/Box Dip + 15 Minute AMRAP of: 10 Box Jump Over (20/18″)/10 Box Dip/6 Thruster (75/45)
Post your scores to the Whiteboard.
A- WU- 200M Run/50 UB (if possible) Double Unders/10 Calorie Row/10 Wallball – max height/10 Clapping Push Up – 6 Minute CapB-
Flex In The City 2015 Event 1= Partner Thruster- 3 RM -15 Minute Cap
Squat-Power Jerk (1 continuous motion)
185# x 3 – Work with Greg totaled 370#
C- 6 Minutes WU- Box Jump Overs Ring Dip
EMOM for 15 Minutes:
1st Minute- 10 Burpee Box Jump Overs 30″
2nd Minute 10 Ring Dips
3rd Minute 5 Thruster (135#)
A-1:35 row / 50 ub dus 1st attempt / wb hit the clouds / 10 clapping push-ups ub
B – 185×3
C- first round got all reps, didn’t get all reps for the other 4 rds bc the 30′ burpee box jump over killed me
A- WU- 50 UB Double Unders/ 10 Wallballs– max height/10 Clapping Push Up/500 M row – 6 Minute Cap
B- Flex In The City 2015 Event 1- 3 RM Thruster-15 Minute Cap
110 lbs
C- 6 Minutes WU- Box Jump Overs Ring Dip
EMOM for 15 Minutes: 10 Burpee Box Jumps, Ring Dips, 5 Thruster 95 lbs
1st Minute- Burpee Box Jump Overs 24″ 10,10,9,9,9
2nd Minute Ring Dips- 10,10, 8 ,8 9
3rd Minute 5 Thruster- 5,5,4,1,4
A) WU – 200M Run/ 50 UB DUs / 10 Calorie Row /10 Wallball – max height / 10 Clapping Push Up
B) Flex In The City 2015 Event 1= Thruster- 3 RM @ 155×3 & 165 (c/c/f) not happy with this but there’s room for improvement
C) EMOM for 15 Minutes:
1st Minute : 10 Burpee Box Jump Overs 30″
2nd Minute : 10 Ring Dips
3rd Minute : 6 Thruster @ 105 (modified for fatigue)
Complete
D) Bonus! : 3×10 YWTA @ 2kg ea.
Whups… that’s what I get for copy/paste… correction:
A) WU – 500M Row / 50 UB DUs / 10 Wallball – max height / 10 Clapping Push Up
Yay, I was finally able to wod with the comp team, so cool all the girls were there today. Super impressive.
Hit 125 for the 3rm thruster. And the EMOM was nuts at 95lbs with the burpee box jump overs… Holy smokes.
see you at flex next weekend guys