WOD 8/11/13
10 Minutes of Shoulder/Back/Wrist/Over Head/Lat Mobility
A- WU- 500M Row @ 90-100% RPE + 3 Rounds of 30 Seconds each: Crab Walk/Reverse Wall Walk + 30 seconds German Hang
B- 3-5 Minutes WU- Muscle Up/KBS/HSPU + Nate= 20 Minute AMRAP of: 2 Ring Muscle Ups/4 HSPU/8 USA K.B. Swing (2/1.5 Pood)
Notes: Please feel free to scale 1,2 or all three movements to suit your current fitness ability.
C- Walking Lunge- 6 Minutes Max reps
nice face Sky!
500m row – 1:50
Nate: 9 rounds, used band for muscleup progression, kipping hspu with mat and 53lb kbs
6 min walking lunges: 132
1 min plank holds: front, side, side, front
A. Subbed a 400M run for the row – 1:19
B. Nate – 10 rounds + 2, used a 24kg KB, did the banded muscle up practice, and used one ab mat on the HSPU. Day 3 of back to back workouts…felt a bit lacking in the engine department.
C. 210 walking lunges in 6 minutes
D. Thank you Marina for the plank motivation – one minute each – front, right, left, front
E. DU practice
And a big WAY TO GO! to Dariel and Marcos for reppin Crossfit 718 yesterday. Dariel went in as kind of an unknown to all these monsters in the final heat. They were like “Who is this guy?”, then D went unbroken on 21 form perfect squat snatches in the first round and people was like “Oh! Who is this guy?!” Hahaaa. Now you know. Looking forward to supporting next week. That was fun to watch!
I wish I coulda seen Marcos’ heat, got there late. But if he does work as fast as he drinks his first beer, yo, the sky is the limit!
Thanks Oak. It was a good time. I like these competitions.
Thats funny Oak!! I am so glad you went out to represent the team as well!! Cant wait till next week!
A- WU- 500M Row 1:50
3 Rounds of 30 Seconds each: Crab Walk/Reverse Wall Walk + 30 seconds German Hang
B- Nate= 20 Minute AMRAP of: 2 Muscle Up transition with Green band/4 HSPU/8 USA K.B. Swing (35#)- 11 rounds+2+2. I’m not sure how I did all those HSPU!
C- Walking Lunge- 6 Minutes Max reps- 114