WOD 3/23/13
6 Minutes of 30-45 Seconds each: Sumo Stretch/PVC Dislocate/PVC WindMill/Couch Stretch/Calve March/SMR Tricep
A- WU- 3 Minutes Row @ 50-70% RPE + 2 Rounds of: 30 Seconds Each Crab Walk/German Hang + 2-3 Rounds of: 10 USA KBS (24/16kg)/10 Push Up (thumbs turned out so fingers point at toes/hands close to hips); 30-45 seconds rest + 2 Rounds of: 2-4 WallBall/10-20 DU’s/1 Muscle Up (work on tempo/pace)
B- Crossfit Open Sectionals WOD 13.3= 12 Minute AMRAP of: 150 WallBalls (20/14)/90 Double Unders/30 Ring Muscle Ups
233 on the games WOD 7 shy of finishing the doubles. Did Karen in just shy of 9 minutes. 32 reps better than last year.
Great work Mike!
Great Job today Everyone!!
I love my team!
13.3 – 150 wall balls / 90 double unders / 30 muscle ups – total – 232
Upset that I didn’t finish my double unders but my legs were toasted.
Way to tackle 13.3 Travis. Starting on those D-Us was definitely hard.
Small sets and deliberate rest was the way to go – thanks for talking me out of the 25-rep rounds, Ann! Helped me better my Karen time (8:26). Should have sucked it up and kept going for unbroken D-Us but I’m happy with the wall-balls.
13.3 – 246 reps; 10:15 split (end of D-Us)
6 MU’s that is good stuff
Great job to everyone. You all did great today.
13.3
150 wall ball 7:57 (1:02 minute pr)
90 DU 10:10
14 muscle ups (1 second shy of 15)
12 reps better than last year.
This wod is my arch nemesis, my strategy going into it consisted of nothing more than mentally keep it together b/c pretty much no work out frustrates me more than that b***h Karen.
Got 182 reps which is 70 more than last year. Proud to say it was completed sans tears, wall kicks or throwing the ball in a fit of rage; and with only 3 angry F-bombs 🙂 This will never be a strong wod for me, but I’m really happy I got the chance to do it again!
So proud of Patrick today.
Congrats in your first Muscle Up,!!!!
13.3
150 Wall Balls – 8:14
90 Double Unders – 10:00
0 Muscle Ups, but many failed attempts
Awesome atmosphere in the box for the Open WODs, lot of fun. Great job everyone!
I had fun today. I did not beat my Karen time, but I did get through all in one piece instead of lying on the floor after.
9:21
I got to 39 DU which is fine, obviously they are a huge weakness for me, so I really need to commit to practice these no joke. All in all I felt good..
189 total
Front squats
5@135/4@155/3@175/2@195/1@215/1@230 Pr