WOD 4/10/14
8 Minutes of Shoulder/Wrist/OH Mobility
A- WU- In 6 Minutes Complete: 15/12/9 RFT of: WallBall (20/14-10′)/Burpees + in time remaining: AMRAP of Double Unders
Notes: Complete couplet and immediately begin Double Unders/Score= Total # of DU’s
B- Bench Press- 6-8 Minutes To WU up to 80% of 4/7/14 (or build to a challenging double) + 2 @ 80% Every 45 Seconds for 12 Rounds or 9 Minutes
C- 6 RFT of: 5 Press (95/65)/6 Strict Chin Up/7 USA K.B. Swing (2/1.5 Pood) -OR- 6 RFT of: 6 Push Press (115/75)/7 Kipping Chin Up/8 USA K.B. Swing (2/1.5 Pood) -18 Minute Cap
Notes: If you want to focus on strength choose the strict variation/If you need a little more metabolic stimulus choose the second variation/Either way scale weight accordingly.
Interesting WOD Iz. I love the options you gave.
Always keeping us on our toes buy switching it up.
Ugh, looks fun. Just had to cancel.
…signed up for Sat and Sun as penance.
Annie in Vogue magazine- Looks like Crossfit is the new beautiful!
http://www.vogue.com/magazine/article/annie-thorisdottir-fittest-woman-crossfit-champion/#1
Thanks for sharing Tina!!! Love this – beauty in all shapes and sizes.
Amen!
Thanks for this link. I heard she was in it, but I would have never bought that magazine.
Wow. I love annie.
Had a blast with the 5 and 6 pm classes. I could get used to this and still have enough time to be here for my morning peeps. 🙂
Hell yeah, that’s what I’m talkin about!
A- WU- In 6 Minutes Complete: 15/12/9 RFT of: WallBall (14-10′)/Burpees + in time remaining: AMRAP of Double Unders- 70 DU
B- Bench Press- 2 @ 108# every 45 Seconds for 12 Rounds or 9 Minutes
C- 6 RFT of: 6 RFT of: 6 Push Press (75)/7 Kipping pull Up/8 USA K.B. Swing (1.5 Pood) 9:16 Rx
Nice to have Coach D in da house!
Thank you Tina, and excellent work today. I can’t wait to watch you girls at Mayhem.
A- WU- In 6 Minutes Complete: 15/12/9 RFT of: WallBall (14-10′)/Burpees + in time remaining: AMRAP of Double Unders- 100 DU
B- Bench Press- 2 @ 135# every 45 Seconds for 12 Rounds or 9 Minutes
C- 6 RFT of: 6 RFT of: 5 Press (85)/6 pull Up/7 USA K.B. Swing (1.5 Pood)
7:55 …was not strict on last round
Good to see you D!