WOD 7/5/14
8 Minutes of Shoulder/Hip/Ankle/Back Mobility
A- WU- 3 Minutes Max Reps Double Unders or 3 Minutes Double Under Practice
B- 5 Minutes WU Clean + Hang Clean + Clean Ladder- 1 Clean + 1 Hang Clean- 1 EMOM -7 Minute Cap
Notes: Athletes will be responsible for loading and unloading the bar/Athletes will have 1 Minute to change weight and make their attempt/If you miss the attempt you will have the remainder of the minute to perform amrap of DeadLifts as a tie breaker/If you complete Clean but miss Hang Clean you will place higher/ Men will start at: 135/155/185/205/225/245/265# and Females will start at: 95/115/135/115/170/185/200# Scaled will start at: Scaled Male: 95/105/115/135/155/175/195# or Scaled Female: 55/65/75/85/95/105/115#
C- 3-5 Minutes WU HSPU/Racked Lunge + 7 Minute AMRAP of: 24 Double Unders/12 Racked Lunge (80/105)/6 HSPU
Notes: Scale as follows- 48 Single Skips of the rope/24 Racked Lunges (55/75)/12 HRPU
D- For Time: 30 WallBall (20-10’/20-9′)/10 T2B/10 Box Jump (30″/24″)/9 T2B/9 Box Jump/8 T2B/8 Box Jump/7 T2B/7 Box Jump/30 WallBall -7 Minute Cap
Notes: Scale as follows- 14# MB – 9′ target/Sit Ups instead of T2B/M 24″ Box Jump and F 20″ Box Jump
Post your scores to the Whiteboard.
Todays WOD courtesy of Hail To The Queen and CrossFit Queens.
Thanks for programming this is Izzy and sorry to anyone that has to endure these 3 tough wods in the span of an hour- you’re a beast if you did! Eat whatever you want today.
All Hail Queen comp is next Saturday July 12th at CrossFit Queens in astoria- all are welcome to come and watch me get my ass kicked- ha!
Starts at 9am and probably goes till 3 or 4pm
You won’t get your ass kicked. Your going to do great.
For time
60 cal row
50 c2b pull up
40 wall ball
30 bar mu
20 burpee box jump 24″
10 ring mu
19:07
Sick
Amanda goodman did this one when she came. Looked like a good one. The burpees were the worst part.
Fun WODs Tina. You did so well today, your gonna PR next week and hit that 155 from the hang!!
Either way looks like the way to beat this competition is on the AMrAP mostly the pace on the Lunges and the For time one it’s all about setting your pace and sticking to the plan.
I got a chance to hit up the 1pm class and got a visit from Andrea, that’s always nice.
I was happy with my 135 and felt strong on the HSPUs. Gonna work on those T2B