WOD 5/28/14
8 Minutes of Grip/Wrist/Ankle/Hip/Back/OH Mobility
A- WU- 3 Minutes Max Reps Double Unders + 3 Rounds of: 3 Forward Rolls/3 Wall Walks/3 Candle Stick Roll (1 or 2 Feet) -7 Minute Cap
Notes: Take your time with this warm up/Perform each rep with as much virtuosity and grace as possible.
B- Ring Muscle Up- 10 Minutes Practicing Transitions -Or- 10 Minute AMRAP -Or- 30 RFT
C- Rope Climb- 10 Minutes Practice Foot Work/Partial ROM -Or- Weighted/Legless -Or- 1 EMOM for 10 Minutes
D- Michael= 3 RFT of: 800M Run/50 Back Extension/50 Sit Up
Navy Seal Lt. Michael M. McGreevy
Wanna compete on the Beach the September!!?? Check out this link and let us know what you think.
http://www.flexeventshq.com/2014-8-more-info/
I’d definitely do this! If you think I wouldn’t embarrass myself too badly that is.
Sweet !! I will come and cheer you on!!
Anyone coming with?
I’ll come to cheer!
On second thought – this looks intense! Muscle ups? Nope.
DNF Michael- 2 full rounds + 800 m run. 18:30 Hopefully next time we will get to it. Feeling physically tired.
We added a 1pm On Sundays with Coach Dariel!!
A) 3 Minutes DU – 170
+ 3 Rounds of: 3 Forward Rolls/3 Wall Walks/3 Candle Stick Roll (1 or 2 Feet)
B) Ring Muscle Up -10 Minute AMRAP – 9 – I said 10 but it was an honest 9
C) Rope Climb practice – Legless/standard
D) Michael – 3 RFT of: 800M Run/50 Back Extension/50 Sit Up – 19:20
D) Michael – 3 RFT of: 800M Run/50 Back Extension/50 Sit Up – 21:38
Gotta get better at those back extensions and using my butt!
Week 8 day 2
Warm up 3 min DU – 100 in 57 PR + 210 total
Clean & Jerk 2/2/2/1/1/1/1 @ 32k/35k/37k/42k/45k/47k/50k
Front Squat – 3/3/3/3/3 @ 75lbs/105lbs/135/135/135