WOD 7/8/13
6 Minutes of Back/Hip/Shoulder Mobility
A- WU- 5 Minute AMRAP of: 10 Squat Jump/5 each Jump Lunge/10 Air Squat/5 each alternating stationary lunge + 1 Minute Max Reps Wall Ball (20/15-10′)
B- Hang Power Clean + Power Jerk- 3 Minutes WU-70% of 7/1/13 + 3 EMOM for 7 Minutes @ 70%
C- Muscle Up (MUAD)- 1-3 Reps Every 30 Seconds for 5 Minutes
D- 3 Rounds of: 1 Minute Max Reps HSPU; 2 Minutes Rest Between Rounds
A- WU- 5 Minute AMRAP of: 10 Squat Jump/5 each Jump Lunge/10 Air Squat/5 each alternating stationary lunge + 1 Minute Max Reps Wall Ball (20/15-10′)-3 rounds + 23 wall balls
B- Hang Power Clean + Power Jerk- 3 Minutes WU-70% of 7/1/13 + 3 EMOM for 7 Minutes @ 70%- 135# probably could have went up a little bit
C- Muscle Up (MUAD)- 1-3 Reps Every 30 Seconds for 5 Minutes- practice from the ground and worked on transition. I can jump into one but that is about it
D- 3 Rounds of: 1 Minute Max Reps HSPU; 2 Minutes Rest Between Rounds – 11-11-11= 7 unbroken in each round then 2×2 all kipping
6 Minutes of Back/Hip/Shoulder Mobility
A- WU- 5 Minute AMRAP of: 10 Squat Jump/5 each Jump Lunge/10 Air Squat/5 each alternating stationary lunge + 1 Minute Max Reps Wall Ball (20/15-10′)
4 ROUNDS +4 SQUAT JUMPS
31 WALLBALL
B- Hang Power Clean + Power Jerk- 3 Minutes WU-70% of 7/1/13 + 3 EMOM for 7 Minutes @ 70%
WORKED AT 175 T-N-GO REPS
C- Muscle Up (MUAD)- 1-3 Reps Every 30 Seconds for 5 Minutes
3 EVERY 30 SECONDS (30 REPS)
D- 3 Rounds of: 1 Minute Max Reps HSPU; 2 Minutes Rest Between Rounds
R1-17
R2-10
R3-10
Nice work on the MU’s bud.
Thanks Cory. By round 8 I was feeling a lil fatigue. It’s was a fight.
A: 10 Squat Jump/10 each Jump Lunge/20 Air Squat/20 DU’s – 3rds + 1
B: Hang Power Snatch 1RM – 45/95/95/115/115/135/135/135
C: 3rep EMOM for 7min of HPC + PJ @ 135#
D: 5min AMRAP of 2 MU & 3 HSPU – 6rds
Nice job on the oly/gymnastics class.
A- Wu- 10 squat jump/5,each jump lunge/10 air squat/5 each lunge= 4 rounds (shout out to Lance and anyone else who did 4 rds +) + 1 mim max reps Wall-balls= 24
B- HPC + Power Jerk- Wu- 5@45/4@95/3@115/1@135 + ws-3 EMOM @ 145(70%) for 7 minutes
C- Oly Squat- Wu- 3@145/185 + ws- 6/6/6/6/6/6@196
D- GHD Back Extension- 10/10/10/10/10
5 Min AMRAP – 10 Sqaut Jumps/ 10 Jump Lunges/ 20 Air Squat/ 20 DUs = 2+10+7
Hang Power Snatch Singles = 55/65/70/75/80FF
7 min EMOM 3 Hang Power Clean & Power Jerk @ 75lbs
5 min of 2 MUAD/ 3 HSPU = 3 rounds
Crossfit – if you were a girl I’d put a rock on your finger, but since you’re not, I’ll just let my body use you 4-5 times a week for an hour and rest happy that you’re okay with it.
A- WU- 3 rounds + 10 jump squats
B- Hang Power Clean + Power Jerk- 3 EMOM for 7 Minutes @ 115lbs
C- Muscle Up (MUAD)- 1-3 Reps Every 30 Seconds for 5 Minutes – from my knees, focused on keeping elbows tight to the body
D- 3 Rounds of: 1 Minute Max Reps HSPU 7/7/10 27 total reps
CashOut – Sit ups, 5 sets of 20, feet together, stretched the butterfly between sets
CrossFit East VIllage
– WU: 2 Rds 100m Run/100m Backward Run + 3 Rds of 5 Wall facing squats/5 OH M.B squats/10 Air squats
– OH Squat: 5 @ 75/85/95/105/115
– 3 RFT 500m Row/300m Run: 13:34
– NFT: 50 Superman/50 Abmat SitUps
Cool box but missing your programming Coach Iz!