WOD 5/7/14
8 Minutes of Ankle/Hip/Shoulder/Back Mobility
A- Partner WU (5/7/14)- For Time:1200M Relay
Notes: In teams of 2 with only 1 Partner working at a time/Partners will run 1200m afap alternating every 200m/Score= Total time to complete 1200m
B- Partner WOD (5/7/14)- For Time 100 Each: Box Jump Over (24/20″)/Double K.B. Hang Power Clean (20/12KGx2)/Calories Rowing/Axle S2OH (115/75)/BallSlam (20/15)/200M Partner Carry
Notes: 1 Box and 1 Ball and 1 Bar and 1 Rower and 1 pair of K.B. Per Team/In Teams of 2 with only 1 Partner working at a time/Partition as needed/Score= Total Time
If you need a refresher on why you do CF then sign up for this WOD! It’s a beast and a great deal of fun. You’ll learn things about yourself.
I agree Matt this was a good one. I mostly enjoyed working with Kristen today 🙂
Partner Warm Up – 1200m relay – 6:12
WOD – 29:18 Loved the box jump overs..
Thumbs up to Paul and Kevin – Crushing it so fast.
Inov8 sneakers are on sale at againfaster.com. Check it out if your in need for some new shoes.
Double KB clean. Watch out for the sound effects. http://youtu.be/MUsKJDN5WQs
Great video..thanks for posting!
Strength
2k row 8:49
Axel s2oh 5 EMOM for 10 minutes
First 3 rounds 85#/7 rounds 95#
3 rounds-21 ball slam (15#)/15 KB hang clean (12×2)/200 m farmers carry (1st round 16×2 them switched to 12×2..grip just wasn’t gonna make it) 13:50
Great to have Rose in the house for tonight’s strength wod- always nice to work with and alongside her!
This was a fun one and definitely was a good one for putting me in a better mood. Great work to Chrystie and Amieda. And a big shout out to Gabriella for doing this Partner WOD during her second basics class!
-Warm Up
– WOD:
21 Deadlifts @ 225 / 400m Run /15 DL / 400m Run / 9 DL / 400m Run
Time – 7:30
( kept all sets unbroken but took too much time resting before picking up the bar after each run. )
– Find a heavy Muscle Snatch – 175#
– Find a heavy Snatch Balance – 205#
(Felt a little weird getting under the bar from a snatch balance. My ankle mobility needs improvement.)
– Find a heavy Snatch – Failed at 195#
( I need to get my butt back when getting under the bar.)
– Clean Complex
Power Clean / Hang Squat Clean from above the knee / Hang Squat Clean from Below the knee
Completed 215# – Failed at 225#
Thanks Iz and Dariel for the pointers on the snatch.
Excellent work. And you crushed that metcon.
Worked with Dave
A- Partner WU (5/7/14)- For Time:1200M Relay – 3:58
B- Partner WOD (5/7/14)- For Time 100 Each: Box Jump Over (24)/Double K.B. Hang Power Clean (20/x2)/Calories Rowing/Axle S2OH (115)/BallSlam (20)/200M Partner Carry- 24:42rx
Yep – with this guy.
Cycle 1/Week 1/Day 4 5/7/14
A- WU- 500M Row @ 75%=1:48
B- Below The Knee Clean- 3@43/43/63/73/73/73Kg
C- Jerk- 3@43/43/63/73/73/73Kg
D- BTK Power Clean- 5@60/60/60Kg
E- Front Squat- 5@73/73/73Kg
F- D.B. Press- 5/5/5/5/5@45#x2 + Pendlay Row- 8/8/8/8/8@135# + Standing Trunk Twist- 10/10/10/10/10 @45#
G- Strict Ring Dip & Chin Up- 5/5/5/5/5/5