WOD 3/3/14
8 Minutes of Shoulder/Thoracic/OH/Hip/Ankle Mobility
A- WU- 3 Rounds of: 30 Seconds Each: PVC H.P. Snatch/OH Lunge/Duck Walk/Sots Press + 3 Minute Row @ 70-90% RPE
B- 5 Rounds of The Snatch Complex= 3 Power Snatch/2 Hang Snatch/1 Hang Power Snatch (HAP); 90 Seconds – 3 Minutes Rest Rest Between Rounds -20 Minute Cap
Notes: These should be touch and go reps with a weight that is challenging but allows you to be smooth and efficient.
C- 12 Minute AMRAP of: 9 Ring Dip/12 OHS (95/65)/200M Run
Great WOD..you know it pains me to take a rest day with this on tap.
http://youtu.be/rVMedTrU87A
Thanks Jen for the great video
Awesome video.
great video Jen! Thanks for doing that…actually makes me realize my arms are a little far out for my DU!
Ladies and gents. Please enter your scores at games.crossfit.com so that we can validate them. If you did so already thank you very much. 🙂
So I was feeling a little bummed out about my score for 14.1. I hate working out in the morning and being a Sunday I was probably still full of red wine so I didn’t have my best performance. Came in tonight and redid 14.1 and added 38reps to my total – 5rds + 30 +8 = 263
Nice work to Pat and Marcos who also posted better scores.
Clean Complex – 1Sqt Cln + 2 Front Sqt + 3 Jerk @ 40k / 65k / 75k(165#) Felt like 225#
10min AMRAP of 9 ring dip + 12 OHS @ 75 + 250m Row – 3rds + 9 + 12 + 150m
Oh my. I bombed my whole WOD today.
NO REP TamBot.
Check this out Ann and the little ones
http://instagram.com/p/lGm9V3LsXR/
Great job Coach
Adorable !
A) PVC work
3min row – 1:51 average
B) Snatch Complex – 3PWS+2HS+1HiHS – 45/75/95/105/115
C) 12min AMRAP – 9 Ring Dip / 12 OHS @ 95 / 20 run – 4rds+2 dips
*200m run
8 Minutes of Shoulder/Thoracic/OH/Hip/Ankle Mobility
A- WU- 3 Rounds of: 30 Seconds Each: PVC H.P. Snatch/OH Lunge/Duck Walk/Sots Press + 3 Minutes DU practice
B- 5 Rounds of The Snatch Complex= 3 Power Snatch/2 Hang Snatch/1 Hang Power Snatch: 65/85/95 Just did 3 sets so as to not be too gassed.
C- Open WOD 14.1: 5 Rounds + 30 + 11 = 266
8 Minutes of Shoulder/Thoracic/OH/Hip/Ankle Mobility
A- WU- 3 Rounds of: 30 Seconds Each: PVC H.P. Snatch/OH Lunge/Duck Walk/Sots Press + 3 Minute Row @ 70-90% RPE
B- 5 Rounds of The Snatch Complex= 3 Power Snatch/2 Hang Snatch/1 Hang Power Snatch (HAP); 90 Seconds – 3 Minutes Rest Rest Between Rounds -20 Minute Cap
35/45/55/55/65 failed on that last hang power snatch
C- 12 Minute AMRAP of: 9 Ring Dip/12 OHS (95/65)/200M Run
Green band on the ring dips and 55# OHS –> 3rds + 9 + 12
Thanks Dave, Anthony, and Andrea for helping me with double unders after class