WOD 8/28/12
5 Minutes of Leg/Hip Mobility
Tabata- Air Squat
HighBar Squat– 15 Minutes to Establish Heavy Double
5 RFT of: 4 Stone To Shoulder (HBD)/8 Box Jump (30/24″)/16 Ball Slam (20/15)
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Tabata Air Squat: 130 total
HighBar Squat, 15 Minutes to Establish Heavy Double: 95/125/175/205×2
5 RFT of: 4 Stone To Shoulder (HBD)/8 Box Jump (30/24″)/16 Ball Slam (20/15): 13:02rx @ 75 lbs
Tabata Air Squats: 98
High Bar Squat: 5@45/5@75/3@95/2@115/2@135/2@155/2@165/2@175/1@185
5 RFT: 4 S2S (75#)/8 Box Jumps (24)/16 Ball Slams (15#)
8:48!
Really liked this one!
Alright. 100Du as warmup. Forgot my time. 1:05 or something.
Clean 1-1-1-1-1
185-195-205-215F-205
Didn’t PR my clean, but I attempted 215 twice and hit myself in the chest with it both times. It’s a mental thing with me, not getting under the bar. I think now that the o-lifting program is done, I’ll actually do better on the lifts because I won’t be working them to the point of failure every other day. Still, the 12 weeks was amazing. I feel so much more confident in my lifting now.
5 RFT of:
4 stone to shoulder @ 125lbs
8 box jumps @ 30″
16 ball slams @ 20lbs
Total: 12:41
Went heavy and felt good. Fun one!
Coach Dan
Repped 718 at Crossfit orange ny tonight- one of my favorite things about CF is being able to walk into pretty much any box and feel at home, missed my 718 family though!!
Lengthy warm up with a bunch of different skills
WOD was 30 thrusters(95 lbs), 30 walking lunges, 30 wall balls, 30 jumping squats, 100 sit ups- 18ish minutes.
I did wall balls in front of strangers tonight, this was a milestone.
you better rep!