WOD 7/19/14
8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Moblility
A- WU- 3 RNFT of: 5 HSPU/5 Ring Dip/5 Strict Pull Up + 200M Run -8 Minute Cap
C- 10 Minutes to Warm Up C&J/Pull Up/Push Up/Air Squat + Tambot= For Time: 10 Power Clean + Jerk (135/95)/5 Rounds of Cindy/8 Power Clean + Jerk/4 Rounds of Cindy/6 Power Clean + Jerk/3 Rounds of Cindy/4 Power Clean + Jerk/2 Rounds of Cindy/2 Power Clean + Jerk/1 Round of Cindy
D- NFT- 10/10/10/10/10 Back Extension + Toes To Bar
Post your scores to the Whiteboard.
No WOD part B?????
8am crew- I didn’t mean to offend anyone by telling everyone to “not scale too much.” I just know that you guys have the potential and sometimes you hold back- granted this was a very tough workout and it was 8am- I myself even kinda sucked. But I know you guys are strong and I just want you to get after it.
Also, we are about to go to an AMAZING new spot and we need to get hungry athletes in there, so we have to start stepping up our game if we want 718 to start having a presence on the map of NYC boxes- let’s show them who we are!
A. Complete As Many Reps As Possible in:
1 min of Pwr Snatches @135# – 7 reps
1 minute rest
1 min of Muscle ups – 7 reps
1 minute rest
1 min of Pwr Clean Jerks @ 155# – 6 reps
1 minute rest
1 min. of Muscle ups – 7 reps
1 minute rest
1 min of Dead Lifts @ 225# – 16 reps
1 minute rest
1 min of Muscle ups – 5 reps
B. “The Good Life”
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20″
Subbed rows for 400m run
Time – 13:16
Quads are still smoked from “Katen”. I should’ve warmed up a little more.
I meant “Karen”
Katen sounds worse.
It’s only fitting that we make a benchmark with this name. Maybe it will be
5 RFT of
150 wall ball with 3 thruster(135/95) at emom
Or
150 2fer wallballs
This would’ve been fun to do. Too bad I was still snoring. I’m going to try and do it either later today or tomorrow
How do you swim up Niagra Falls? One stroke at a time.
Same rules apply to this beast of a workout. After the first round I’d forgotten my name, by the end of it I felt like I’d built the great pyramids by myself.
Does this kind of WOD build you up to be better than you thought possible? Absolutely. Why do I do these kinds of WODs? Because the meal I have afterwards tastes like it fell from heaven’s table and the rest of the day is an afterglow of endorphins.
Thanks as always Tambot! Good times.
Die!
Koves, That was hilarious! Having done zero for the last month I nearly died and my C&J’s were at 75#! This workout nasty!
What a great comment Koves. I felt the same way..
I just built pyrimids