WOD 7/22/15
8 Minutes of Hip/Back/Rack Mobility
A- WU- 20 Each: Double Unders/Walking Lunges(20 each side)/K.B. Snatch (HBD/10 each side)/Calorie Row or 20 Each: Calorie Row/Walking Lunges(20 each side)/K.B. Snatch (HBD/10 each side)/1 Minute Double Unders Practice – 6 Minute Cap
B- Snatch Balance + Overhead Lunge Left + Overhead Lunge Right- 15 Minutes To A Max For The Complex
C- Back Squat- 15 Minutes To A Challenging Set of 10 Reps
D- 3 Minutes To WU Power Clean + 2 RFT of: 10 Power Clean+Lunge Left+Lunge Right (135/95)/20 Lateral Bar Burpee or 2 RFT of: 10 Power Clean+Lunge Left+Lunge Right (95/65)/20 Lateral Bar Burpee -10 Minute Cap
Post your scores to the Whiteboard.
Swim event officially in the books. Webb & Koski numero uno.
International athletes are bringing it this year.
Let’s not get carried away. Rich never won the swim event and finished on top 3 years in a row. Let’s go Noah Olsen!!!
4 years
Get your wodmoji app. http://www.wodmoji.com/
This is awesome!!!
Man, I don’t think I watched any of the Masters division last year. These are some FIT people. 60-year old’s who could pass for half that age. Inspiring stuff.
How are you guys able to watch individual without a log in??
Masters 45-49- Tracey Magee from NJ- I’ve trained with her and she is crazy, 110 lbs and like 5″. She’s 13th right now.
There are some tough chiks in the 40-44 division, butTina, you got this all Day !
When are you gonna try the Game WODS?
A) 50Double Unders/20 Each OH Walking Lunges(45)/20 K.B. Snatch (20kg)/200M M.B. Run (20) – 4:10?
B) Snatch Balance + Overhead Lunge Left + Overhead Lunge Right – 75kg
C) Back Squat 20 Rep – 85kg
D) For Time: 100 Curtis P’s (95)/3 Burpee Over The Bar @ The Top of EMOM – 15min cap = 42 total
E) 4 Minutes Each : Pistols + Handstand Walk + Banded Sumo Marching – practice only