WOD 3/9/14
8 Minutes of Shoulder/Hip/Thoracic/Ankle Mobility
A- WU- 1-2 RNFT of 5-15 Reps Each: Pull Up/Ring Dip/PVC OHS/GHD Hip Extensions/Sit Ups + 3 Rounds of 1 Minute of: Double Under or Jog or Row @70-90% – 10 Minute Cap
B- 3 Minutes of: Chest To Bar Pull ups + 3 Minutes WU OHS + Open Sectionals WOD 14.2 – Every 3 Minutes for as long as possible complete-
From 0-3 Minutes 2 Rounds of: 10 OHS (95/65)’/10 C2B Pull Up
From 3-6 Minutes 2 Rounds of: 12 OHS/12 C2B Pull Up
From 6-9 Minutes 2 Rounds of: 14 OHS/14 C2B Pull Up
Etc, follow same pattern until you fail to complete both rounds.
Notes: Try to establish a narrower than normal grip on OHS/Break up C2B early if necessary i.e.; 5/5, 6/6, 5/5/4 etc./Try not to break OHS but if necessary rest bar across your back instead of dropping it/Wear Lifting Shoes if you have them/Keep bar close to pull up station/Protect your hands!/Use different grips on C2B if necessary but be consistent on hand placement/Try not to use exact same hand placement for OHS and C2B/On OHS down smooth up fast
C- Olympic Squat- Use remainder of time to build up to a Heavy Double
So that’s what, a 250lb axel? Damn.
I think its 255lbs
I say again. Damn.
yeah..she’s a beast!
Lets do this Already!
14.2 = 36 Rxed
OHS – 135 PR 🙂 !!
14.2 second time around- 84 Rx (4 more reps than Friday and I’ll take it!)
Excellent job to those who came in today for 14.2. There were a lot of great performances.
Fantastic job everyone! Here is this week’s video for 14.2
http://youtu.be/ntasmWEoj1U
Sorry for the length, but believe it or not I cut a ton out of this one.
Thanks Jen, this is great!!
You’re welcome. It’s been fun teaching myself to use iMovie. I will keep making them as long as people are enjoying them. Hopefully each one will get a little better too.
Awesome video Jenn.
14.2
Friday- 76reps rx
Sunday- 85reps rx
Great video. Damn Marcos you were so close……….to 3 more minutes of pain haha. Nice job everyone
– WU: 500m Row: 1:54, Half Tabata Wall Ball (20): 28 reps, 300m Row
– Open 14.2: 73 Rx
Really tough workout. The weight felt heavy today for some reason. The open is a blast though I love it.
– Olympic Squat: 2 @ 135/185/225/245(f) – legs were pretty shot
Is there a video for 14.1?
14.2 72rx….very lucky to have Iz coaching me through to get every last rep
Awesome video…my facial expressions look like someone is hitting me with a stun gun away from the camera
Nevermind….found it!