WOD 4/22/15
8 Minutes of Shoulder/Back/Hip/Ankle Mobility
A- WU- NFT- 500M Row + Tabata- Alternate 4 Rounds Each: USSR K.B. Swing (2/1.5 Pood)/WallWalk or NFT- 500M Row + Tabata- Alternate 4 Rounds Each: USSR K.B. Swing (24/16Kg)/Inch Worm
B- Hang Clean- 12 Minutes To A Challenging Single
C- Max Distance Handstand Walk- 10 Minutes Accumulate Max Distance or 10 Minutes Practice
D- Reebok CrossFit Regionals 2014 Team Event #6= Relay (3 male/3 female) For Time: 9/6/3 RFT of: HSPU/HPC (160/110)/ Bar Facing Burpees or Relay (3 male/3 female) For Time: 9/6/3 RFT of: HRPU/HPC (115/75)/ Burpees -21 Minute Cap
Notes: In Teams of 6= 3 Female/3 Males/With only 1 athlete working at a time/The first male athlete will run through all of the reps then the second male athlete will run through/You will continue in this fashion until all of the males have finished then the first female will go until all teammates have completed all reps/If more than Score= Total Time
Coaches: If there are not enough athletes to accommodate either scale you can set up mixed teams (RX’d and Scaled) just have a bar for RX’d and a bar for Scaled.
Post your scores to the Whiteboard.
im pretty sure my team is gonna shape up like this…
Marshall/ Brian/ Kenny/ Jack & Jon R ? #9amLikeaBoss
As long as you don’t make me do an extra round like you did today, I am in…
Does each athlete complete the whole wod or does each athlete complete the set of 9 before and then on to the 6 and then 3?
I think you are just gonna have to come in at 5pm and find out. Oh and let me be on your team. Team corn beef and plantains.
We are most likely gonna keep this as a partner WOD at 5pm.
The WOD should be partner A do the whole 9/6/3 each then the partner B, c d e & f for a total time.
Happy Earth Day!
I got to celebrate with a few of my first Muscle ups today.
I will tell you what, the MU in the Open defeated me.. 15.3 was the only WOD that forced me to go scaled. So I have put in some work over the past few weeks and just about a month after that WOD, I was able to do 3 strict MUs
#DoWorkSon