WOD 6/5/14
8 minutes of mobility
A- Warm Up: Tabata-Double Unders + 200M Run
B- Practice- 3 Minutes Muscle Ups + 2 Minutes T2B + 2 Minutes Row efficiency + 2014 Open Sectionals WOD 14.4 = 14 Minute AMRAP of: 60 Calorie Row/50 T2B/40 WallBall (20-10’/14-9′)/30 Clean (135/95)/20 Ring Muscle Ups
Notes: For Row athlete may start seated in the rower but cannot touch the handle until the call of go/For Toes To Bar Athlete must start off with the arms and hips full extended/both feet must touch the bar at the same time inside of the hands/For the WallBalls crease of hip must be lower than the to of the knee at the bottom and at the top the center of the ball must hit the target at or above specified height/For Clean any variation is acceptable as long as bar starts off on the ground and finishes with the athlete standing upright with the hips and knees in full extension and the barbell fixed on the shoulders with elbows in front of the bar/For Muscle Up start with arms fully extended and feet off of the ground and end with arms fully extended in a ring support hold. Scale muscle up with either a jumping or banded MU/For T2B go with knees to elbows or a hanging knee raise/For Clean and WallBall scale weight and range of motion accordingly.
C- NFT- 30 GHR + 60 Tuck Up + 30 GHD Hip and Back Extension
Notes: Partition as needed/Complete as much as possible
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Watch this video
http://www.youtube.com/watch?v=4hUoJ6zlBJ0
Ive noticed all week in the AM classes that out of 12 people signing up for class 2-4 people are not showing up please be reminded that there are people on a wait list that would like to come, so if your not going to show up please early cancel so that person on the wait-list can come in !!!
This is simple, Cancel your reservations if you cannot make it to the Box. Be courteous to your fellow Athletes
If you haven’t yet downloaded the Mindbody connect App, please do so. It make online reservations a breeze.
For time 10-1 descending ladder of
Power snatch 115
Bar facing burpee
12:04
I got 3 less reps on this workout than in the Open- I think it was because I didn’t have Tammy judging and cheering me on while doing it..It’s funny bc I thought I was on better pace but I guess not.