WOD 3/17/15
8 Minutes of Hip/Back/Shoulder Mobility
A- WU- 3 Minutes Ascending Ladder of: 1 Each Goblet Squat/USA K.B. Swing (24/16Kg) + For Time: 400M Run or WU- 3 Minutes Ascending Ladder of: 1 Each Goblet Squat/USA K.B. Swing (20/12Kg) + For Time: 400M Run
B- Clean- 15 Minutes To A Challenging Triple
C- 3 Minutes To WU HSPU + Diane= 21/15/9 RFT of: DeadLift (225/155)/HSPU or Dianeish= 21/15/9 RFT of: DeadLift (185/115)/HRPU -12 Minute Cap
D- 3 Minutes Max Reps: Banded Pull Aparts
Post your scores to the Whiteboard.
Warm up: up to 8 Goblet Squats & 8 KBS @ 16k + 400m Run
Triple cleans – 105/125/135/140 🙂
Diane: 8:47 Rxed – PR by almost a minute and 3 minutes faster then when I did it last March !! 🙂
2/20/20 each – Banded Good mornings / GHD Sit Ups
Not sure if anyone has checked out these Custom Leaderboards on the games site- but I just plugged in ages 39-44 (let’s just say the masters started at 39) NorthEast Rx’d Women and I’m #19 among them- that’s good enough to do the qualifiers for the Games- let’s just hope I’m better than yesterday next year when it’s really my turn at this Open!
That’s crazy. How many masters from each region make the games? Don’t they skip regionals for masters?
Yeah, so it would be a long shot after reading this-
“Top masters athletes in five age divisions are invited to compete in the Masters Qualifier. From there, the top 20 are invited to compete at the CrossFit Games.”
Never under estimate a crossfit.com wod
5 rounds- all at 75#
Clean and Jerk, 12 reps
Thruster, 9 reps
Power Snatch, 6 reps
15:25 Rx
Absolutely horrible and to do this alone was even worse- I was begging Tammy to come and help me out of my misery!
tried some legless robe climbs- got 3 and then packed it in.