WOD 8/30/14
8 Minutes of Hip/Ankle/Back Mobility
A- WU- 200M Run @70-90% RPE; 1 Minute Rest + 10 Rounds of: 40 Yard Dash; 45 Seconds Rest Between Rounds -15 Minute Cap
Notes: Take extra time to stretch thoroughly and use first 3 rounds as a warm up.
B- 3 RFT of: 15 OHS (95/65)/18 GHD Sit Up -12 Minute Cap
Notes: Use a small bar with big plates and don’t drop the bar unnecessarily!!/For OHS scale weight appropriately/For GHD Sit Up limit ROM or regress to Ab Mat Sit Up.
C- 10 RFT of: 10 USSR K.B. Swing (2/1.5 Pood)/200M Run -20 Minute Cap
Notes: Scale weight appropriately.
Post your scores to the Whiteboard.
Good luck to team muscle up Brooklyn today in the team series.
I had a blast with the Team, you guys are so amazing. I am so proud to be one of your coaches!
Thanks for the love today after all those WODs 🙂
Yesterday’s team series workout was fun, crazy, challenging, laughable, exhausting..and many more adjectives. Even though we felt these workouts weren’t completely “team-orientated” per say- we still really worked together as a team- coaching, motivating and just standing behind each member…when you are part of a team, encouragement is key- everyone is needed to complete the task at hand and we did just that! Great work to everyone involved- Marcos, Patty, Caroline, Iz, Tammy, Chris K, Adam, Jen, Mel- and the few spectators that stuck around- it was 4 1/2 hours of grueling WOD’s- until the next event Team Muscle Up Brooklyn!
You all were amazing (and a little crazy to take on all 4 workouts at once)! Always fun to watch. I even learned a few new words from Caroline :op