WOD 5/1/15
8 Minutes of Hip/Shoulder/Wrist/Rack/Ankle Mobility
A- WU- 3 RNFT of: 5 Wallball Max Height (20/14#)/6 Standing Broad Jump Max Distance/7 Burpee
B- Thruster- 12 Minutes To A Challenging Triple (From the rack)
C- 3 Minutes To WU Rope Climb + 4 RFT of: 250M Row/2 Rope Climb/7 Thruster (115/75) or 4 RFT of: 7 Ring Row/7 Thruster (85/55)/250M Row
D- NFT- 100 GHD Hip Extension
N0tes: Partition as needed.
Post your scores to the Whiteboard.
Thrusters! Yay!
That aside – I mentioned this to a few people in passing on Wednesday but also wanted to toss this out to everyone reading the blog… some of us are planning to get a bite after the 7:00 class tonight. It’s informal and all are welcome, whether or not you were planning to work out tonight at all.
For now the plan is Sea Witch. They have a walk-up counter for food, and fermented paleo and non-paleo beverages for those inclined.
This had been a monthly-ish thing in previous years during the warmer months. Hopefully that will be the case again this summer. So expect this kind of message to show up again, with a bit more advance notice in the future.
And call it 8:30ish. Will need some time to recover/stretch, and make the trek over.
Thanks for the invite Dave! Bailey and I were going to chill at the Box, grab some cheep beer and play Rummy 500.. We were hoping to recruit some friends too.. How does that sound??
May not be a lot to most, but I PR’d my deadlift tonight (by far my weakest lift) which has been long time in the making- 240# and I’ll take it!
Regionals WOD with Marcos
500m row/125 DU
50 deadlifts (we both scaled, no shame in that 255/165)/hold from hang
50 t2b/dead hang
11:03
400m sled drag 100#
This is way harder than it looks, I could’ve sworn at some times someone was pulling from the other end bc it felt so heavy on the concrete!
3×10 /1×8 75# strict press
Really need to get stronger! Get me on that strength cycle!!
A) 3 RNFT of: 5 Man Maker (45×2)/5 Burpee/5 Squat Jump/10 Calorie Row
B) Bear Complex = 7x Squat Clean Thruster + BTN Thruster – 110lbs
C) 4 RFT of: 200M Run/3 rope climb/7 Thruster (115) – 10:23
D) Reverse Hyper- 15/15/15 (95lbs) + 5 Rds of: 3 K2E/2 T2B/1 C2B
E) Double burger with the Friday night crew!