WOD 7/23/14
8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility
A- WU- NFT- 10 PVC Prone Pass Through palms down + 10 palms up/10 PVC Sots Press/10 Wall Walk/40 Touches Each Wall Facing Shoulder Taps – 7 Minute Cap
B- Power Jerk- 5/5/5/5 (HAP); 90 Seconds Between Sets -15 Minute Cap
Notes: These should be Touch & Go Reps/Start with a challenging weight and try to increase slightly each round.
C- Press- 3 Minutes WU Press + 3 @ 55% Every 45 Seconds for 9 Rounds (5% more weight than last week)
Notes: Focus on a fast lock out.
D- 9 Minute AMRAP of: 5 Push Press (115/75)/20 Double Unders/3 Strict Ring Dip
Post your scores to the Whiteboard.
14.4
14 minute amrap
60 cal row
50 ttb
40 wb 20-10′
30 power clean 135
20 muscle up
Got 193 reps. That’s 13 muscle ups in. Finished cleans at 11:44. Gotta get mentally tough to keep pushing. I wanted to get back to the rower
DUs, I hate you.
What a great class this morning. Got a chance to jump in at 9am with Coach Dariel.
warm up was rough – 40 shoulder taps EACH !! dang
Push Jerks – 65/85/105/95/95
Press – 3 every 45 @ 40lbs + bands
9min AMRAP – 5rds+5+20+2 @ 65lbs
I was working on getting my ring dips better – new goat added to the list
HandStand Walks
Ring Dips and
Toes to bar
ESPN wont let me stream the WODs from my phone onto the projector 🙁
Does anyone have an HDMI wire we can borrow? Or some of those red/ yellow and white wires??
I wanna watch the games with you all tonight.
I should – I’ll bring them to 6:00
Thanks Dave! You saved the day!!!
Happy to!
Hey guys… Please go through your laundry and bring my towels back..
Also VERY IMPORTANT! Bring water for the next few days.
For time
50 wallball 30-10
1 min break
50 wallball 30-10
9:35
Thanks Tammy for the push. That’s wafts missing in my training. Someone to tell me get off my ass.
I hardly think someone needs to tell you to get off your ass when you are doing doubles on the reg. Coach D you are slacking big time!
Metcons are a weakness. Coach Tammy will help me get to the next level.
D,
Your never on your ass. See you Friday for another session
Globo gym style (didn’t think I would make it out of work on time to join the 7pm crew and I was right)
5×5 Power Jerk- 115# (Didn’t want to go to heavy for fear of dropping and have everyone look my way)
10×5 Overhead Squat- 75#
9 minute AMRAP- 10 DB Push press (25×2)/20 DU/10 Tricep Dips (on a bench..you like that one?)
I think it was like 7 rounds or maybe 8 (it was a lot and I didn’t really count)
Let’s do a count down for the grand opening. Who else is excited.
PARTY
I just watched the Team Beach event- that was horrible- I probably would’ve drowned! I can’t even imagine how they felt on that last run- seriously impressive at what these athletes are capable of!
Beast mode FER REALS.