WOD 3/23/14
8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility
A- WU- 2-3 RNFT of 5-15 Reps Each: Pull Up/Ring Dip/PVC OHS/GHD Hip Extensions/Sit Ups + 3 Minutes of: Light Jog or Skip Rope – 8 Minute Cap
B- 5 Minutes of: Movement Practice + Open Sectionals WOD 14.4= Complete As Many Rounds and Reps as Possible in 14 Minutes of: 60 Calorie Row/50 T2B/40 WallBall (20/14-10′)/30 Cleans (135/95)/20 Ring Muscle Ups
Notes: Begin seated on the rower/At the call of go grab handle and begin to Row/Muscle and/or Power Cleans are acceptable/At the completion of 20 Muscle Ups return to the rower to begin the second round/Score= Total # of reps in 14 Minutes.
C- Bench Press- 20 Minutes To A 1RM; 2-3 Minutes Rest Between Efforts
14.4 – 92 reps (32 t2b)
I want to apologize to my husband izzy – sorry I got mad at you during my wod. I was very frustrated with myself.
14.4 175 reps (25 cleans)
Thanks for the coaching Tam..not sure I would have gotten as far without all your encouragement all the way through!!
You both rocked the socks off 14.4 (as well as everyone else this morning)! Awesome job!
Here’s the video for 14.4 http://youtu.be/M8Gusas6cx4
nice video! Love the tiger roars btw haha right on point
Another great video! Thanks for all the action Jen!
14.4 – 177
14.4…161…+3 from first attempt. no more please.