WOD 3/28/14
8 Minutes of Shoulder/Hip/Back Mobility
A- WU- For Time: 100 Double Unders -3 Minute Cap + 2 RNFT of: 10 Each PVC Front Squat/Kang Squat/BTN Snatch Grip Thruster/OH Duck Walk (5 paces forward/5 paces backward)
C- Snatch- 8 Minutes WU to 80% + 2 @ 80% EMOM for 7 Minutes
C- Shankle Complex- 3 Clean Pull/1 Hang Squat Clean/2 Split Jerk (HAP); 1-3 Minutes Rest Between Efforts -16 Minute Cap
Notes: Go as heavy as possible but make sure you reserve just a little something for the second jerk/Base your attempts off of your best Split Jerk/Check out this ->video of Donny Shankle performing one round of his complex at 440 pounds (200KG).
D- 1 or 2 Rounds of: For Time: Descending Ladder of: 5-1 Thruster (95/65)/Bar Facing Burpees
Notes: Use a round or 2 to practice your pacing for Sunday.
I like this picture. ;). Nice work morning crew.
I think this is a fine opportunity for a Friday night outing.
Anyone who’s coming to 7:00 or otherwise interested, I’m planning to go to j’eat jet after for food/drink and would love some company.
Heading to movie at BAM tonight but will text you afterwards to see where your at.
Fail on me, buddy. I needed a rest day!
Bench press plus 80lbs in chains 1RM 320 pr
Bench press close grip plus 80lbs in chains 3*8@215/225/225
Incline Tate press 3*12@35
Decline kb skull crushers 3*10@35
Close grip bamboo bar 3*20@93
Superset band pull apart 3*30@ green small
200 band push downs @blue mini
Baby I thought I posted this earlier. But i never pressed post
Happy Birthday Iz. I love you everyday
You are my Rock. I can’t live without you. Thank you for loving me and for being the best man you can be.
I love you too sweetheart:)
Happy Birthday coach Iz
Enjoy your day 🙂
Happy birthday Iz!
14.5 done
15:07
I can’t believe the open is now over 🙁
Thanks to Marcos (yes, we judged each other and no bro reps were given) for coaching me through the workout..even though I’m pretty sure he tried to slow me down so I wouldn’t beat his time 😉
Nice work Tina. I can’t believe it either and even more that I couldn’t compete but I enjoyed spectating.
http://www.lifeasrx.com/product/badness-2-3.html
EVERYONE VOTE FOR OUR BOX! IT’S TIME SENSITIVE!
Thanks Katie
Happy birthday, Iz!!!
Sorry to miss a Friday night WOD, as they’re my favorites. (I really needed a rest day.)
Thank you very much Eddie, Tina and Janessal! I won’t forget your kindness:)
Tammy thank you for a great day I really enjoyed myself today 🙂
Happy Birthday Iz!