WOD 8/24/15
8 Minutes of Hip/Back/Ankle Mobility
A- WU- 2 Rounds of: 10 Calorie Row/10 Each Clean DeadLift (45/35/15/PVC)/Clean High Pull/Front Squat/High Hang Clean (pos 1, full squat)
B- 3 Position Clean (2 @ each pos/Pos 1,2,3 in that order)- 1@50/60/70/75/70% of 1 RM -18 Minute Cap
C- 3 RFT of: 30 Each: WallBall (20/14#-10′ or Max Height)/Double Unders or Tuck Jumps/USSR K.B. Swing (2/1.5 Pood or 24/16Kg)
Post your scores to the Whiteboard.
Faster than a speeding bullet….
Much more Clark Kent man. But appreciated!
Looks like a good one !
I’m traveling for work. Dropped in Land Warrior crossfit.
A- Front Squat – 5@75%/ 3@85%/1+UB amrap@95%
185lbs/205lbs/225lbsx7
B- Macho Man – Emom 20 min
3 power clean
3 front squats
3 push jerks
Did 135# half way and had to drop to 115# for the rest. Brutal.
That’s a brutal wod. I remember trying to do that one at 185. Rough.
Chris- watch the comptrain video on this one- it’s crazy how fast some of the top athletes perform this wod
https://www.youtube.com/watch?v=3UMUwUc3CNY
They are not human!! Lol
A) 2 Rounds of : 10 Calorie Row/10 Each DB DeadLift (45)/HPC/FSQ
B) 3 Position Clean (2ea position) – 50/60/70/75/70kg
C) 6min AMRAP of : 3 clean (165)/5 HSPU – 4+3
D) 3 RFT of : 30 Thruster (75)/30 DU/30 USSR K.B. Swing (2 Pood) – 13:17 (this was ROUGH going)
E) 4×8 Each DB rollback/GHR + 2min banded pull apart (100) + banded good morning (75)
Recovery day tomorrow. Very necessary.
“Elizabeth”
21 / 15 / 9 of:
Squat Cleans 135/95
Ring Dips
Rx 9:33
With a recovering wrist I was most pleased with my time.
“CF 718 WOD”
3 RFT:
30 Wall Balls
30 DUs
30 KB swings* (2pood)
*american swings – I ain’t no stinkin “commy”!
12:06
That’s classic Crossfit right there. Nice job Coach Iz