WOD 6/19/15
8 Minutes of Shoulder/Hip/Ankle/Wrist Mobility
A- WU- 3 RNFT of: 1 Minute Max Reps Double Unders/8 Diamond Push Up/5 Standing Broad Jump + 3 RNFT of: 1 Minute Double Under Practice/8 Diamond Push Up/5 Standing Broad Jump – 6 Minute Cap
B- 3-5 Minutes To WU Box Jump (30/24″)/Ring Dip + 21/15/9 RFT of: Box Jump Over (30/24″)/Ring Dip or 3-5 Minutes To WU Box Jump (24/18″)/Box Dip + 21/15/9 RFT of: Box Jump Over (24/18″)/Box Dip
C- Turkish Get-Up- 12 Minutes To A Challenging Single On Each Side
D- Max L-Sit Hold- 3 Rounds of Max Hold; 60 Seconds Rest Between Sets
Post your scores to the Whiteboard.
Hey guys, I need your help.
I’m putting together a playlist for when I’m coaching. I’m looking for song suggestions to add.
What do you want to rock out to tomorrow night?
It’s Friday already. Party time
This is a great question
Pete! Where you been man?
This is what i work out with. To name a few lol
Hey mama (David getta)
All that (Dillon francis)
Birthday Cake (Rihanna)
Black Widow (Primo remix)
Bang bang (jessie, ariana, nicki)
The man (Clinton sparks remix)
C.R.E.A.M. (Green lantern remix)
The drop ( bro safari)
Snap yo fingers (lil Jon)
You know I need my music TAMMY!!!!! 😉
Good to be back. Only two days this week but a nice start back and really good to see my 6am team again.
Welcome back brother. Great having you back
Top Request: Ten Tonne Skeleton – Royal Blood
And here’s some stuff you might not get recommended elsewhere…
Retrograde – Heartsrevolution
Young Blood – The Naked And Famous
Elevate – St. Lucia
Upper Echelon – Travi$ Scott
Wayfarer – Kavinsky
It’s About Time – Young the Giant
I know I’m kind of a hipster.
Slootsky, 6am is infinitely stronger with you
Re; playlist, although I won’t be able to enjoy because the night time is not the right time any more, here goes:
Mobb Deep – Shook Ones Part II
Camp Lo – Luchini
B.I.G – One More Chance remix
Nas – Made you Look
Gang Starr – Mass Appeal
Mos Def – Ms. Fat Booty
Talib Kweli – Get By
Eric B and Rakim – Juice (Know the Ledge)
Ghotsface – Daytona 500
Pete Rock and CL Smooth – Reminisce
I could go on for days…
I second msof’s playlist. 90s hiphop is where it’s at. A little bit of wu-tang doesn’t hurt either…
I can’t put these on the brad list
Meant to right can. Idk how spell check got me on this one. Went through the songs and put some in a playlist. Most of msofs songs made the cut.
Meant to right can. Idk how spell check got me on this one. Went through the songs and put some in a playlist.
SO far so good.. this is awesome
keep em coming
Single ladies – Beyoncé
A) 3 RNFT of: 1 Minute Max Reps Triple Unders/8 Diamond Push Up/5 Standing Broad Jump
B) Power Snatch + Hang Snatch + Snatch 1rep – 60kg
C) 200M Run @ 50% + 4 Rounds of 160M Shuttle Sprint
D) 21/15/9 RFT of: Box Jump Over (30″)/Ring Dip – 4:03
E) Turkish Get-Up 1rep – 70lbs (barbell)
F) Knee Raise Support Hold – 3 Rounds of Max Effort
Dariel is on point…only certain songs can make the B-Rad list…and they have to be songs where a certain something was repeatedly taken