WOD 6/20/14
8 Minutes of Back/OH/Shoulder Mobility
A- 500M Row @ 90-100% RPE
B- DeadLift- 18 Minutes To A 5 RM
C- Nate- 20 Minute AMRAP of: 2 Ring Muscle Up/4 HSPU/8 USA K.B. Swing (2/1.5 Pood)
US Navy SEAL Chief Nathan H. Hardy
Notes: Scale Ring Muscle Up to C2B or Band assisted or Jumping Ring Muscle Up/Scale HSPU to Partial ROM or Band assisted or Use a box/Scale USA K.B. Swing to manageable weight
Post your scores to the Whiteboard.
The Subway Series (locals only) is back this August on Sundays at Crossfit LIC/Virtuosity/Queens/South Brooklyn.
Anyone can register in teams of 3- which just has to have 1 woman. You can do one event or all four! Whether you or new or old to Crossfit this is a great event event for beginners- it’s only one WOD per event, so it’s like basically do your Workout for the Day. Marcos, Patty, Dariel, Michaela and myself are going to be a 3 person team with alternates- this means we will probably do 2 events each- if anyone is interested let us know or Tammy and we can try and build more teams! Crossfit 718 represent!
https://www.eventbrite.com/e/2014-subway-series-tickets-11171784107
Today I did 10 rounds of 2 consistent bar MU per round and was pretty pumped about this (thanks to Coach D’s advice of squeezing my glutes and bringing my hips to the bar). Took nice breaks so I wouldn’t fail on any reps.
Had a great time with the 11am crew. Thanks Coach Dariel & Izzy for your help today.
row – 2:02 – 11sec PR 🙂
Nate – 10+1 mod @ 20k & pull ups and dips
Deadlift – 94/145/195/215PR/225PR
Nice work Tammy. Getting Puerto Rican with it. Excellent PRs.
Got to watch Tina destroy those bar muscle ups today