WOD 7/20/14
8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility
A- WU- 2 RNFT of: 10 Each D.B. Renegade Row (25/45×2)/10 Each Seated D.B. Alternating Press/20 Calorie Row -8 Minute Cap
B- Bench Press- 18 Minutes To 1RM
Notes: Make sure you have a spot at all times!
C- Pendlay Row- 8/8/8/8/8 (HAP) -12 Minute Cap
D- 10 Minute AMRAP of: 5 Ring Row/10 Ball Slam (20/15#)/1 Rope Climb
Notes: Start with Rope Climb/Scale Rope Climb with partial R.O.M Rope Climb or Towel Pull Ups or modified Rope Climb.
Post your scores to the Whiteboard.
TamBot – 26:40 @ 75
@ 8am
Towel bar pullups…..I wish I knew how to quit you.
Shot out to Chris B with a 280 bench press. Made it look easy well done…
3 rounds of 1 min max reps ttb followed by 1 minute rest
26/19/16
The good life
500m row
12 burpee
21 box jump 24″
11:13
3rft on the good life wod
Nice work Coach!
Thanks Tambot. Getting the conditioning back slowly
I’m considering doing this starting Sept 15th. Is anyone else interested? It’s a 55 day nutrition, fitness, and wellness challenge. Would love to have some people that I could form a team with! Let me know. 🙂
https://www.wholelifechallenge.com/
This is NOT a Whole30, btw, so don’t be scared! I’m really excited about it. Would love to get as many members in our 718 community involved as possible. I think it will be a super awesome, fun, and positive experience!
Hey Guys
We’re fastly approaching the subway series and we’re short one person (Male OR Female) for Sunday, August 10th to complete our team. It will be for the Rx division. This is a great opportunity to experience a Crossfit competition because this is a team event, it’s only 1 work out and it’s local. The event will be at Crossfit Queens and costs $33. Put those new found muscles to use and join us. Thank you.
I wish I knew the wod. I’m not comfortable doing heavy squats in metcons but anything else I will destroy.
Marcos And Katie,
Thanks for posting your comments today, its nice to see people trying to get others involved.
I am almost tempted to join the team for the series but I won’t be able to Rx it 🙁
I will spread the word though
Same, Tammy. 🙁 c’mon comp team: GET IN THERE.