WOD 8/12/15
8 Minutes of Hip/Back/Ankle Mobility
A- WU- 3 RNFT of: 5 Each Walking Lunges/10 WallFacing Prisoner Squats/10 HRPU/10 Ring Row/10 K2E (Hanging Knee Raises)/10 Calorie Row
B- Squat- 3@80/85 + 1/1/1@90% + 3@85/80% of 7/29/15
C- 15 Minute AMRAP of: 20′ HandStand Walk or 2 Wall Walk/15 (Band Assisted) Pull Up/15 Front Squat (135/95 or 95/65)
*D- Triple Unders- 5 Minutes Max Reps or Practice
Post your scores to the Whiteboard.
Vacation WOD
Dead lifts 5×5
T = 155# across
M = 225/225/255/255/275
(Steel plates so we couldn’t go to heavy)
5RFT
8 Burpees
8 Dumbbell thrusters (45×2 / 25×2)
8 Goblet squat (45/25)
8 Pull Ups
M = 13:09
T = 11:41
The heat fucked me up. I give up. Tina is out of control.
Happy Birthday Tina aka “White Ferrari”
Nothing but Love Tina! Happy birthday 🙂
Keep up the great work you two.
Happy Birthday Tina!
today was a fun one.. I couldn’t quite walk across the room for my 20′ HS walks, but I walked towards the wall a bunch of times.. I need more confidence there.
I’m posting this because I feel we have a lot of good strong women who love to compete.
https://www.eventbrite.com/e/hail-to-the-queen-tickets-18061805346
This is the one I did last year, but it’s a serious comp!
Tina are you doing this one again?
Nah, probably not. But it’s pretty cool bc they’re doing it at Citifield.
I got my first muscle up!
Thanks to Tammy & Dariel for all the progression help and instruction with 9&11 AM crews…and to Iz for programming and standing under me yelling, “FIGHT FIGHT FIGHT”.
Second muscle up, I’m coming for you.
Nice work on that muscle up Paul.
Congratulations Paul, and happy birthday Tina!
I got my first few MUs on Thursday night, and by Monday morning I had already fucked up my shoulder… be careful Paul, don’t get over excited like I did, its not fun…
I hope your shoulder gets better Jack rabbit
A) 3 RNFT of : 10 Each OH Lunge (45)/10 Jumping Prisoner Squat/10 HSPU/10 Butterfly Pull Up/10 K2E/200M Run – this was tough!
B) Squat 7×1 Every 90 Sec @ 265
C) 15min AMRAP of : 20′ HS Walk (toward wall)/15 C2B Pull Up/15 FSQ (135) = 3rds + 1 HS
D) 3min AMRAP of : 5 Deadlift (275)/3 Bar Facing Burpee = 3rds+3
3min rest THEN:
E) 3min AMRAP of : Bar Facing Burpee = 40