WOD 5/29/13
6 Minutes of: Shoulder/Hip/Wrist/Ankle Mobility
A- WU- 2 Rounds of: 1 Minute Max Reps Double or Triple Unders + 30 Seconds: Wall Facing Shoulder Taps/Wall Facing Squats; 1 Minute Rest Between Rounds
B- Power Jerk- 12 Minutes To A Heavy Double
C- Thruster- 10 Minutes To A Heavy Single
D- 9 Minute AMRAP of: 15 Wall Ball (20/14)/15 Ring Row/15 Calorie Row
This will be my last WOD down here for a while. Thanks Iz, Tammy, Jes and everybody for teaching me lots and lots! See you soon!
B- Power Jerk- 12 Minutes To A Heavy Double — 120 (PR)
C- Thruster- 10 Minutes To A Heavy Single — 115 (PR)
D- 9 Minute AMRAP of: 15 Wall Ball (20/14)/15 Ring Row/15 Calorie Row — 3 rounds + 15 WB + 4 RR
Sorry, I didnt get to hug you goodbye.. Iz told me you said goodbye today. I am really gonna miss you lady.
See you at the BBQ <3
leaving with a bang… 2 PRs!! gonna miss youuu J-cray
I’m gonna miss you guys too!!
Congrats on the prs. You will be missed.
Warm Up – 2 RNFT of: 1 Min max DUs + 30 Sec each Wall Facing HSPUs/Wall Facing Squats = 64DU/7HUSP 2 ABmat/10 WS & 42 DU/7HUSP 2 ABmat/10 WS No rest between res
Power Jerk Doubles – 75/95/105/110/115×1/115F
Thruster Singles – 65/85/95/105PR
9 min AMRAP of 12 15lb DB thrusters/ 9 Renegade rows/ 12 Cal on the rower – 3rds+12+9 Rxed
Nice WODding with my boo today.. xoxo
Feeling under the weather, but still had to make it in- it make bite me in the ass tomorrow!
KB Class-
MR 3 minutes DU
WU 3 rounds NFT- 1 min slingshots/30 seconds halo/30 sec figure 8’s/30 sec figure 8 with power/30 sec tactical lunges (26#)
7 min AMRAP
7 gorilla snatches (18#x2)
7 (each) renegade rows (15#x2)
6 rounds +7
Max Rep KBS in 1 minute- 27 (44#)
12 EMOM KBS for 6 minutes (44#) unbroken each round
WOD-
A- WU- 2 Rounds of: 1 Minute Max Reps Double or Triple Unders + 30 Seconds: Wall Facing HSPU/Wall Facing Squats; 1 Minute Rest Between Rounds (Wall walk HSPU were tough and needed ab mat to help out)
B- Power Jerk- 12 Minutes To A Heavy Double- 115#
C- Thruster- 10 Minutes To A Heavy Single- 105#
D- 9 Minute AMRAP of: 15 Wall Ball (14)/15 Ring Row/15 Calorie Row
3 rounds+1
A- WU- 2 Rounds of: 1 Minute Max Reps Double Unders: 100/85 + 30 Seconds: Wall Facing Shoulder Taps: 16/15 /Wall Facing Squats: 12/13
B- Power Jerk- 2 @ 95/135/155/175/185
C- Thruster- 1 @ 95/135/155/175f/175 PR
D- 9 Minute AMRAP of: 15 Wall Ball (20/14)/15 Ring Row/15 Calorie Row: 3 Rds + 15WB + 6RR
Take care Jaime!! Was fun partner WODing with you!
late post…
6 Minutes of: Shoulder/Hip/Wrist/Ankle Mobility
A- WU- 2 Rounds of: 1 Minute Max Reps Double or Triple Unders + 30 Seconds: Wall Facing Shoulder Taps/Wall Facing Squats; 1 Minute Rest Between Rounds
I don’t like these.
B- Power Jerk- 12 Minutes To A Heavy Double
45/75/95/115/135/145(f)/135
C- Thruster- 10 Minutes To A Heavy Single
95/115/135(f)/115/125(f)/125 – that’s a new PR I’m pretty sure
D- 9 Minute AMRAP of: 15 Wall Ball (20/14)/15 Ring Row/15 Calorie Row
3rds+15+12