WOD 8/5/15
8 Minuts of Hip/Back/Shoulder Mobility
A- WU- 2 RNFT of: 90 Seconds Practice Triple Unders (Double Unders)/ 7 Each: Snatch Pull (45/35/15/PVC)/Hang Power Snatch (pos 1)/Snatch Balance
B- 3 Position Snatch (2 @ each Pos/Pos 1,2,3 in that order)- 1@50/60/70/75/70% of 1RM -18 Minute Cap
or 3 Position Snatch- 18 Minutes To A Max For The Complex
C- Front Squat- 12 Minutes To A Challenging Double (Tempo:2/0/X/1)
D- 3-5 Minutes To WU + 3 RFT of: 8 Power Clean (135/95)/5 Muscle Up (bar or rings)/8 Front Squat or 3 RFT of: 8 Power Clean (95/65)/5 Pull Up (kipping or butterfly)/8 Front Squat -12 Minute Cap
Post your scores to the Whiteboard.
Good morning Guys,
So the summer is winding down and many of you are planning your getaways. I’ve been hearing a lot about your trips, I’m jealous.
Heads up, the schedule is going to slim down a bit. Classes that are going to get cut, are some 8pms/ 7ams/ 11ams/ and some weekend classes.
Please Check the schedule before you come to the box.
We’re headed out, but we will miss the 718 fam and our home!! See you guys in 2 weeks!!
Have an awesome honeymoon! Eat cheese and bread- lots of it!!!
Sam (and Sean,) congratulations on the nuptials!
where are you kitty cats heading for honeymoon? I’m already jealous
Pretty cool, Sam and Sean are going on their honeymoon, and the box had to trim three classes because of that… I would feel pretty good about myself, 718 is going haywire without you guys.
Congrats you guys!
G’s Jack… haywire, we are just slacking off a little bit.
Im so happy about my WOD today, it was my first time attempting to do a MU in a WOD.. I committed to 1 rep per round and I was able to do 1 in the first round, in my second round i did an ity bitty jump and then I couldnt do anything about the last round. I played with the kip for a while.
I will be working with my coach on the Kipping swing for the MU!
We will miss you sam!
Headed to Paris! Super excited and will be wodding on the beach or at the hotel gym to keep up with y’all!
Tammy- you making strides inspires me to work harder… Really! I’m always trying to catch up to you!
C’est magnifique! Have a blast, and please eat and drink EVERYTHING
A) 2 RNFT of: 90 Seconds Practice Triple Unders / 7 Each: Snatch Pull (45)/Hang Power Snatch (pos 1)/Snatch Balance
B) 3 Position Snatch (2 each position) – 35/42/50/52/50kg
C) Front Squat 2rep (3sec pause) – 95kg
D) 3 RFT of : 8 Power Clean (135)/5 Muscle Up/8 Front Squat – 10:47
E) 50 Cal Row x3 (2min rest) – 2:40/2:37/2:35 (I think)
F) HS Walk Practice – getting this under control, no great distances yet though