WOD 6/17/14
8 Minutes of Hip/Lumbar/Ankle Mobility
A- 2 RNFT of: 5 False Grip Ring Pull Up/5 Strict HSPU/5 Each Pistol/10 Squat Jump -6 Minute Cap
B- Hang Snatch- 5 Minutes WU to 80% + 3@80/80/80/80/80/80; 60-90 Seconds rest between Sets -15 Minute Cap
C- Pause Squat- 7 Minutes WU To 80% + 2 @ 80% Every 45 Seconds For 9 Rounds or 6 Minutes (Tempo: 2/3/x/1)
D- 7 Minute AMRAP of: 8 Each D.B. Split Snatch (45/25#)/10 T2B
Post your scores to the Whiteboard.
Week 12 Day 2
Clean & Jerk 2/2/2 – 1/1/1
35k/40k/45k/50k/53k/53k/53k
Clean Pulls – 3/3/3 @ 57
1 Clean + 3 Front Squat – 57k/57k/57k/57k/57k
Incline Bench Press 3/3/3/3 @ 65lbs/65/75/75
For time:
800m run (3:20)
10 mu unbroken
50 push ups (10/10/5/5/5/5/5/5)
100 sit ups unbroken
50 box jump (jump up step down)
10 mu unbroken
60 cal row(3:40)
17:58
Open Bar-
I’m doing All Hail the Queen at Crossfit Queens on July 12th and today they released the WODs which are a bit harder than I thought they were going to be so Tammy helped me work on some of the movements.
WU- 1/2 tabata unbroken DU- 134
Clean+Hang clean ladder 95/115/135/145/155- PR- only from the floor, bar literally fell off my fingertips as I was pulling from the hang..but am totally pumped about the PR!!!
5 rounds- 30 sec rest btwn rounds
5 UB WB 20# 9′
5 UB T2B
5 UB rebound box jumps 24″
averaged about :45 sec a round
3 sets of 12 reps front rack lunge (80#)
Also- I got to coach a little tonight and everyone was looking very sexy (not just sweaty) with their form, some athletes kept their squats light, but I could tell they had more in them- ladies..don’t be afraid to go heavy- your ass will thank you 😉
When walking hurt tomorrow, I’m blaming you Tina 😉
Nice to have you coaching!
That 5# was easy Shara…remember your 7 sec pause…I don’t want to hear anything…haha!
Good work tonight Tina.