WOD 7/28/13
6 Minutes of Shoulder/Hip/Ankle/Over Head/Back Mobility
A- WU- 2 Minutes: Max Reps Double Unders + 2 RNFT of: 10 GHD (Ab-Mat) Sit Ups/10 Wall Facing PVC OHS/10 PVC Sots Press/10 each leg PVC OH Lunge
B- 5 Minutes WU- Squat and Jerk + Bruck= 4 RFT of: 400M Run/24 Squats (185/135)/24 Jerk (135/95)
Notes: Power Jerk>Split/Consider scaling weight significantly up to 40-50% of 1RM if necessary
And contrary to yesterday, this one looks easier on paper…then 96 squats later you wonder what silly notion tricked you into believing it would be simple.
A. 75 DUs and the rest of the warm up
B. 29:30 – 135lb squat 85lb jerk
Twinsies partner WOD at CF 6th Ave!!!!
Warm up – light stretching, talking, etc
Clean and Jerk heavy single:
Tina: 65/85/105/115/125fail (Tina got trapped under the bar)
Victoria: 65/85/105/120/135/140 (press out on the last rep)
High Bar Back Squat 5/3/1 at 65%/75%/85%
Tina : 110/130/145
Victoria: 145/170/190
1 rep every 2min for 10min (5 total) Of High Bar back squats 85%
Victoria: 190
Tina: 145
Partner workout
For Time:
Descending Ladder 5/4/3/2/1
45/65/75/80/85
Alternating rounds of:
Hang Snatch (Tina did hang cleans)
Overhead Squat
Good Mornings
Row
Deadlift
Time: 12min 33sec
6th Avenue Crossfit (AKA Vicky’s apt)!
Hey Iz can we get some zigzag relays goin on? I like my chances running down 5th ave!!!
Those zigzag sprints look fun