WOD 8/7/15
8 Minutes of Shoulder/Wrist/OH/Hip/Back/Ankle Mobility
A- WU- 2 RNFT of: 10 Each Snatch Push Press (45/35/15/PVC)/OH Lunge/BTN Sots Press/Duck Walk (10 paces forward, 10 paces backward)/200M Run @ 50-90% RPE
B- 12 Minutes To WU OHS/GHD Sit Up/Power Clean + 3 RFT of: 10 OHS (115/75)/15 GHD Sit Up/10 Power Clean/400M Run or 3 RFT of: 10 OHS (75/45)/20 Ab Mat Sit Up/10 Power Clean/400M Run
Notes: Sub front squat where appropriate. For GHD sit up, please use discretion if you have had a previous low back injury.
C- Pendlay Row- 8/8/8/8/8 (HAP)
Post your scores to the Whiteboard.
This looks spicy…
Dropped in to Crossfit Lutece before eating all those cream puffs–
Snatch 1RM: 45kg
(Box is really small and we weren’t allowed to drop the bar– every time someone dropped it, they are charged people 2 Euros! That’s crazy. Needless to say, we didn’t want to go up too much.)
15 min EMOM: 10 burpees/20
150 burpees! Fun times…
Definitely missing Iz’s programming!!
That’s awesome Sam, I might have to steel that penalty
Keep up the good work.
I was able to get in a 25 min wod
Tabata DUs – 255 PR
Squat 3 EMOM @175
Press 10/10/10/10/10 @ 45 lbs
A) 2 RNFT of: 10 Calorie Row/10 T2B/15 USA K.B. Swing (2 Pood)/5 Each Arm Alternating K.B. OH Lunge
B) Squat 4X4@107kg
C) 3 RFT of: 10 OHS (115)/15 GHD Sit Up/10 Power Clean/400M Run – 12:39
D) Pendlay Row- 4×8@135 + Reverse Hyper 3×10@180
E) 3 Rounds of : 75 Calorie Row; 3 Minutes Rest Between Efforts – 3:45-3:50 each