WOD 7/8/15
8 Minutes of Hip/Ankle/Back Mobility
A- WU- 3 RNFT of: 15 Air Squat/10 Jumping Squat/15 Each Stationary alternating Lunges/10 Each Jumping Lunges – 5 Minute Cap
B- Power Clean- 3-5 Minutes To WU to 65% + 6 @ 65% EMOM for 5 Minutes
C- Squat- 5/4/3/2/1 Reps As heavy as possible -15 Minute Cap + 1 Round of Continuous/Unbroken Reps @ 50% of 1 Rep from above – 20 Minutes Total
D- 5 RFT of: 50′ OH Walking Lunge (45/25)/7 Burpees or 5 RFT of: 50′ OH Walking Lunge (35/15)/7 Burpees – 9 Minute Cap
I definetly went too heavy on this squat set…
185×5 195×4 205×2 210 x 1 – i missed the set of 3 which messed up my whole program..
Coach D had a good percentage sceme on the white board..
5@ 60-75%
4@ 70-80%
3@80-85%
2@90%
1@95-100+%
.
Check out on of the games athletes making fun of Dave Castro, the director of the games.
But first watch Dave Castro’s video
https://instagram.com/p/4ufIA4tvfa/
Daniel Tyminski
https://instagram.com/p/44Skn3lX3r/
Here’s something you guys would appreciate.
the part I love the most is in the last picture there’s a guy doing a muscle up with his hands on the out side of the rings. I want to know how he managed that.
Which type are you. 3-2-1-Go!
http://wodmagazine.com.au/10-types-of-people-you-will-find-in-a-crossfit-gym/
Thanks for sharing LMAO!!
SO I guess.. I really don’t fit into any of these characters But… Maybe I’m like the
Selfie Queen or the Lable whore… Not sure
Definitely not the Cropduster lmao that was funny… I know that throughout the years I have been in everyone of these situations at the box… Except the last one, cause no one rips their shirt off in my house..
A) Triple Under Practice + 3 Rds of : 20 sec each ASQ/Jump Sq/Lunge/Jump Lunge
B) Power Clean 1rep – 95kg (sooo close to 100kg) + 6rep x 5min EMOM @ 65kg
C) Squat 10rep – 100kg
D) Fight Gone Bad (3rds) – 271