WOD 8/9/13
5 Minutes of Hip/Back/Ankle/Calf/Wrist/OverHead Mobility
A- WU- Half Tabata: Lateral Wall Slam + 200M Run
B- Olympic Squat- 3 Minutes WU to 75% + 6/6/6/6/6/6 @ 70% (add 2.5lbs from 7/18/13) -20 Minute Cap
C- Chelsea= On the minute for 30 Minutes: 5 Pull Up/10 Push Up/15 Air Squat
A: 1/2 Tabata Lat Wall Ball Slam – 60
200m run – 0:50
B: HBBS 6 x 6 @ 215#
C: Chelsea (not my finest moment) – 7 rds then turned this into a 20min AMRAP finishing with a total of 15rds + 5
Good luck to Marcos and Dariel tomorrow – I know you will represent 718 well.
B- Olympic Squat- 3 Minutes WU to 75% + 6/6/6/6/6/6 @ 70% (add 2.5lbs from 7/18/13) -20 Minute Cap
6×6 @ 142.5 – had to rush into my last set but managed to squeeze out the reps.
C- Chelsea= On the minute for 30 Minutes: 5 Pull Up/10 Push Up/15 Air Squat
6 rds chelsea
turned into 20 minute AMRAP – 14 rounds (This destroyed me.)
I also forgot to note RX for the metcon!
A- WU- Half Tabata: Lateral Wall Slam + 200M Run- 56 slams, :53 run
B- Olympic Squat- 3 Minutes WU to 75% + 6/6/6/6/6/6 @ 70% worked at 120# felt good! (Read the article “Feet First” in Feb Crossfit Journal- you’ll learn something. I know, I did! http://library.crossfit.com/free/pdf/CFJ_02_2013_All.pdf)
C- Chelsea= On the minute for 30 Minutes: 5 Pull Up/10 Push Up/15 Air Squat-
8 rounds Chelsea, then turned into 20 AMRAP and finished with 16 rounds total
Totes forgot to write Rx on Metcon!
Ditto, thanks Tina. That’s good stuff, at least a free 5lb jump in all my maxes.
Good article on feet placement and set up Tina. I feel that the key points in this article often get ignored and will help a lot of us in performing better by applying them daily. Good read and it shows in your performance today. Very solid and upright on your back squats.
A. Didn’t count the lateral wall slams, 50 second 200m
B. Oly Squat 6 x 6 @ 195lbs
C. Chelsea – lasted 18 rounds, then fell apart. Got 19 in 20 mintues.
Oak, you were totally bad ass! Great job!
Thanks Shara, it was a surprise to me that I could last through so many push ups! You rocked out well your self 🙂 crossfit718 #sweatierthan50minutesago
Impressive!! Was that rx too?
HEY! I just got the picture! CHELSEA for CHELSEA! Very clever indeed Tammyli…
This was a rough day…
A) half tabata lateral slam – 65
B) HBBSQ 6×6 @ 155lbs
C) Chelsea to Cindy – 6rds then 7 more + 5 + 5 in 20min