WOD 2/9/14
8 Minutes of Ankle/Hip/Lumbar Mobility
A- WU- 3 Rounds of: 30 Seconds Each: Air Squat/Jump Squat/Walking Lunge
B- Griff- For Time: 800M Run/400M Run Backward/800M Run/400M Backward -18 Minute Cap
USAF Staff Sgt. Travis L. Griffin
C- 10-20 Minutes of Goat Work Goat Work- Example; (1-10 reps of 1-3 exercises performed EMOM for 10-20 min)
Notes: Please utilize this time to work on technique and do not squander it. You can socialize while working on some skills 🙂
400 m run 1:34 felt terrible
Filthy fifty
50 each of
Box jump 24″
Jumping pull up
USA kbs 35lb
Walking lunge
K2e
Push press (45)
Hip extension
Wall ball (20)
BURPEE
Double unders
20:59 Rx
Was moving until I got to the wallball
My man Dariel taking back his leader boards. Nice work!
Thanks brother. I was trying to keep moving but those k2e/wall ball/BURPEE slowed me down a bit
Yeah real slow..next time you should do work!
Lol
Went to mobility today… Thanks Iz for helping out my back/hip flexors
Definitely need to buy a few lacrosse balls, who knew they could be as good as a massage?
60 min AMRAP of torture.
Late’s becoming my new on-time for posts.
A) 3rds 30sec ASQ/JSQ/Lunge – this is a brutally effective workout for those frequent travelers.
B) Griff – 2rds 800m Run/400m Backwards Run – 11:32
C) Failed Muscle-Up attempts until I got frustrated then a controlled Grace:
10 min EMOM of 3 PWC & Push Jerk @ 135 – I wrapped the last 6 in a row so 8:53 all-in. I’ll call that my benchmark for next time, needed a victory after the MU failures.