WOD 8/22/13
8 Minutes of Shoulder/Hip/OverHead/Wrist Mobility
A- WU- 3 Minutes Max Calorie Row + PVC Burgener Warm Up + Skill Transfer Exercise
B- Power Snatch- 5 Min WU to 80% + 2/2/2/2/2/2 @ 80% (Touch and go reps); 90 Seconds rest between sets
C- 21/15/9 RFT of: L- D.B. Snatch (45/25#)/R- D.B. Snatch (45/25#)/Burpee to 6″ target
D- NFT- 100 Tuck Up/50 GHD Hip Extension
quick little article on rowing
http://www.concept2.com/news/debunking-myths-damper-setting-stroke-rate-and-intensity
“Myth: The indoor rower is too easy for me.”
I have a family member who says this. Just go harder!
Cool article, reinforces what I have been saying all along about Danper settings and intensity. Thanks for sharing Muscles 🙂
Iz, you’re famous!!! I just realized you are in the video for the burpee to 6″ target. How clever of you. 30 second mark for all those wondering.
Nice cameo Iz! Facetime brotha, facetime…let the world know.
A. 50 calories on the row
B. Power snatch reps at 95, felt good…much more accurate than in the past, though I still won’t snatch with anyone behind me.
C. 6:36rx on the metcon
D. 100 tuck up & 50 GHD hip ext
Nice work on the METCON. You owned it.
Thanks D, little by little. I felt energized today. Very grateful for the push you coaches give in class, progress = motivation = more progress.
Crossfit? More like Nerdfit: AMIRITE? Seriously though, the one day I don’t show up and I’m the cover model?