WOD 5/22/13
6 Minutes of: Shoulder/Ankle/Lat/Over Head Mobility
A- WU- 3 Minutes of: Double or Triple Under Practice + 30 Seconds each: PVC OHS/OH Duck Walk/Sots Press + 30 Seconds Crab Walk Forward/Back + 30 Seconds German Hang
B- Hang Snatch- 2/2/2/2/2/2/2 Max Effort; 90 Seconds Rest Between Efforts
C- 1 Minute Max UB Reps: USA K.B. Swing (2/1.5 Pood) + 12 EMOM for 6 Minutes
D- For NFT- 100 Banded Pull Aparts + 3/3/3/3/3 Wipers (Bar or Floor)
200 m run x3- 46sec, DQ, 36sec
10 minutes hang snatch triple- 95/115/135/145/155f
heavy single hang snatch- 145- 155 f spent after the first round of triples
a very fun couplet of cleans and thrusters. # thruster buy in EMOM with an amrap of cleans
57 reps at 95#
15 burpees for beiinglate. Am I missing something?
Great kettlebell WOD this morning. Rob and Chris, you guys are animals for sticking with the 2 pood KBs.
Great kettlebell WOD this morning. Rob and Chris, you guys are animals for sticking with the 2 pood KBs.
Yesterday at Crossfit Westfield-
Got there late, so missed WU
1RM Front Squat- got to 145#
2. “Ice Cold”
20-16-12-8-4 Front squats (135, 95) Didn’t know what the weight was until after WOD, thought it was 65#…oh well
10-8-6-4-2 Hand Stand Push Ups
7:45 I finished this way too fast and was bummed when I found out the Rx weight.
Also, as I was leaving I noticed that they had the WSJ article with Iz on their wall- 718 is famous in other boxes!! Good stuff!
Way to represent Muscles! Almost Famous!! lol
3 Minutes of Triple Under practice=zero! (frustrated)
Hang Snatch- WU- 3@45 WS- 2@95/115/125/135/145/155/165f
1 min M.R. USA KBS (2pood)=30 UB + 12 emom for 6 min (2pood)
Windshield Wipers- 5/5/5/5 on the bar full ROM.
Sorry I have not posted in a couple of days. I have been neglecting it but Im going to try to be better 🙂
WU- 3 Minutes of: Triple Under Practice + 30 Seconds each: PVC OHS/OH Duck Walk/Sots Press + 30 Seconds Crab Walk Forward/Back + 30 Seconds German Hang
Hang Snatch Doubles – 55/65/70/75/80/85F
3RNFT of 10 Unbroken Bench Press/ 12 GHD Sit Ups
For NFT- 100 Banded Pull Aparts + 3/3/3/3/3 Wipers on the Floor
Hey guys,
I love you… I really appreciate everyone cancelling their reservations when they cant make it.. I havent had too many no shows lately 🙂
A – 3 x 200m runs
B – Hang Snatch 3@ 95/95/95/115 1@ 135(f)/135/145
C – 6min AMRAP of Power Clean (95#) with 3 Thrusters top of every min – 51 PC’s
D – Weighted GHD hip extensions (45#) – 12 / 12
Fun WOD
A- WU- 3 Minutes of: Triple Unders for 90s: 4 Reps, DUs for 90s: 105 + 30 Seconds each: PVC OHS/OH Duck Walk/Sots Press + 30 Seconds Crab Walk Forward/Back + 30 Seconds German Hang
B- Hang Snatch- 2 @ 75/85/95/105f/105/115 (only got 1 rep – really gotta work on landing on my heels)
C- 1 Minute Max UB Reps: USA K.B. Swing (2 Pood): 30 Reps + 12 EMOM for 6 Minutes @ 2 Pood – thought I was gonna lose my grip on the last round and send 70lbs of brand new KB across the room. Iz woulda been pissssseeddd lol
D- NFT- 100 Banded Pull Aparts + 3/3/3/3/3 Wipers (1st Set on Bar, next 4 on Floor)