WOD 8/10/13
6 Minutes of Ankle/Calf/Wrist/Rack/Shoulder Mobility
A- WU- Tabata- Ball Slam + 25 each leg Alternating Stationary Lunges
B- Partner WOD 1- Partner Hang Power Clean: 10 Minutes to a heavy Triple
Notes: In teams of 2/Both Partners will attempt a 3RM in 10 Minutes/Partners will decide the most appropriate strategy to ensure success/Score= Highest total weight moved/Hang Squat Clean is acceptable
C- Partner WOD 2- 15 Minute AMRAP of: 6 Hang Power Clean (60-70% of above)/2 Thruster (same weight as hpc) /6 Lateral Bar Burpee
Notes: In Teams of 2 with only 1 Partner working at a time/1 Bar per Team/Score = # of Total Rounds
I am so excited for my Friends Mark And Cindy who are getting married tomorrow.
Also, would like to congradulate Anthony and Catherine!! and Heather Too
Congrats guys! Can’t wait to see pics!
Team Shorty in the house!
3RM- 110# kinda pathetic. Ann got 120# (I think she felt bad for how bad I sucked!)
Partner WOD 2- 15 Minute AMRAP of: 6 Hang Power Clean (70#)/2 Thruster (same weight as hpc) /6 Lateral Bar Burpee- we each got 10 rounds for a total of 20. We worked hard and I felt this!
Nice work Tina and Ann! You guys inspired Mike and I to go for it.
A. 98 ball slams and some lunges
B. hang power clean triple – bar/95/135/155
C. working with big Mike and a 95lb bar, we each did 10 rounds + 6 + 2 + 4, basically a couple of burpees short of 11 rounds, total of 20 rounds +12 + 4 + 8
Good day for a WOD.
A) Tabata Ball Slams – 96? I stopped one round short and had to catch up, was keeping an even 11 across for the first 8 rds.
Lunges 25 each side.
B) 3rm HPC – 45/95/115/135/145/155(f)
C) 15min AMRAP 6HPC/2 Thruster/6 Burpees with lateral jump over bar
Team Dave flew solo for an even 10rds.
Three days in a row is a beast.
Sorry we missed it this morning. Iz and I went to Cindy and Marks wedding. What great funn!!! I love you Guys soooo much. Congrats my friends
I am officially done for at 5pm in the evening. Had so much fun.
What’s next.
Thank you to Pat, David and Oak for coming out and supporting the team. That was really cool. Marcos and I came in 16th and 8th respectively. It was a good WOD. Next week we will be at south Brooklyn. Those who can come please do and support the team.
You guys did an incredible job! It was so much fun to watch you guys kick it. I have my fingers crossed that next week won’t be a shoulder killer (still fixing a torn rhomboid) so I can have fun with ALL my crossfit friends!
Congrats Cindy and Mark. Herbert must have had a blast.
Shot out to Louis who was my personal coach at the event. Helping me get warmed up and ready to go.
Also shot out to the caveman Cuevas and his son for coming out.