WOD 4/4/14
8 Minutes of Shoulder/Hip/Lumbar/Wrist/Ankle Mobility
A- WU- For Time: 200 Double Unders -5 Minute Cap
B- Front Squat- 15 Minutes To A Heavy Single
C- 2 RFT of: 6 Front Squat (80% of above)/200M Run/50 Air Squat/200M Run/50 Sit Up/200M Run/50 GHD Hip Extension/200M Run -18 Minute Cap
D- Prone Chinese Plank– 3 Rounds: Max Effort; 90 Seconds Rest Between Efforts
Notes: Facing DOWN between two boxes or two stacks of bumper plates/Use yoga matts to cushion the boxes/If you are a ninja with these add weight for an additional challenge.
Ok this week it’s for real.
J’eat Jet tomorrow after the 7:00 class.
All are welcome!
Where is this place Dave?
Had fun going out tonight! Weekly friday night hang-outs are back on!
It’s like two blocks away. Fifth between20th and 21st.
The menu had me at French fries with mayo!
meaning I’ll be there!
I was wondering if it was a good or bad thing lol
Please vote for our Box to win a logo makeover. We need you votes again!!
http://www.lifeasrx.com/product/badness-4-2.html
PLease follow this link and enter your emails. Use every devise you can get you hands on!!
We are so close to winning a $1000. logo make over!!!!!
Warm UP: 100 DU – 1:28
Below the knee Snatch – 3 @ 17.5k/17.5k/22.5k/27.5k/32.5k/32.5k/32.5k
BTKnee Power Snatch – 5 @ 26k/26k/26k
Back Squat 5 @ 100/120/140/140/140lbs
BTKnee Clean – 3 @ 25/25/38/43k/43k/43k
Racked jerks – 3 @ 25/25/38/43k/43k/43k
BTKnee Power Clean 5 @ 36k/36k/36k
For Time: 200 Double Unders- 3:21
Front Squat- 95/115/135/155/170# PR/175# PR/180#PR I think I had more in me but ran outta time (Triple PR Son!..haha)
2 RFT of: 6 Front Squat (145# shit was heavy!)/250M Row/50 Air Squat/250M Row/50 Sit Up/240M Row/50 GHD Hip Extension/250M Row-18 Minute Cap got 1 round+ 6 FRS+250m row+50 air squats+63m in 18 min time cap, but kept going and finished it out around 24 something (Tammy needed the clock)
Afternoon naps= PR Fridays!
Oh my I’m so sorry!!!
Had fun tonight
No worries Tam- I was on my own clock by that time- the slow clock!
Nice job Tina!
200 DU – 2:13
Front Sqt – 135/185/225/245/265/280(PR)/285(f)
2RFT – (Sqts @ 205#) 23:25
I did this!
A) FSQ 1rep – 45/95/135/165/185/195/205/215(f)
B) 2rds 6fsq@165/200m run/50asq/200m run/50 sit-up/200m run/50 GHD/200m run – 20:43?