WOD 7/27/15
8 Minutes of Shoulder/Back/Hip/Wrist/Ankle/OH Mobility
A- WU- 200M Run @ 75-90% RPE + Tabata- (4 Rounds each alternating)- K.B. Snatch (24/16Kg or 16/8Kg)
B- Power Snatch- 15 Minutes To A Challenging Single
C- Amanda= 9/7/5 RFT of: Ring Muscle Up/Snatch (135/95#) or 9/7/5 RFT of: Pull Up/Ring Dip/Snatch (95/65#)
Notes: For scaled version use a band or a box to modify Pull Ups and or Dips as necessary.
D- Banana Roll– 4 Minutes Max Reps alternating directions each rep.
Post your scores to the Whiteboard.
Word Up. I was so inspired this weekend. From all of our fun shinangans at our block party and from the CrossFit games. I actually WODded on my own!
125 DUs for time – 1:15
Power Snatch singles – 35k/38k/41k/ 45k/48k (105lbs)
2015 Games WOD – Midline Madness
6RFT – of 400m/ 50 foot yoke carry with 80lbs
I know there weren’t any stairs involved, but this was awesome. 16:02
Then I couldn’t help myself…. I made something up
4RFT of 10 HSPU/ 50 foot farmers carry with 2x2pood with 2 deadlifts every 10 feet. (8DL) – Sub 7…. Didn’t check the clock fast enough.
Fun times
Nice work Tambot! Sounds like fun!
Saturday’s event was great. We had so many spectators and athletes. The BBQ was amazing. Fun day.
I second that!
HOOK GRIP!!
still drilled in my head. Gonna have nightmares.
vacation post…
A) 5min of : 5 pull up/10 thruster/Bear Crawl 25′
B) Thruster 2rep – 175
C) 5rft of : 20 WB/10 Box Jump (24″)/5 Burpee Pull-up – I forgot my time…