WOD 9/10/14
8 Minutes of Ankle/Hip/Back Mobility
A- WU- 500M Row @ 70-90% RPE + 2 RNFT of: 10 Jumping Squats/ 5 Each OH Lunge (75/45)/ 5 Each Pistol + 500M Row @80-100% RPE – 9 Minute Cap
B- Squat- 7/7/7/7/7 @ 75% (+ 2.5 – 10lbs from 9/3/14) – 20 Minute Cap
Notes: Base weight increase on how you feel. If you feel great go with a bigger increase if not than just make a smaller jump/If you miss any reps perform all remaining reps at 75% of your current actual 1RM.
C- 3 Rounds of: 1 Minute Max Reps: OH Walking Lunge (45/25)/1 Minute Max Reps WallBall (20-10’/14-9′); 1 Minute Rest Between Rounds
Post your scores to the Whiteboard.
Yesterday’s METCON
5 rft of
60 double unders
12 c2b pull Ups
10 ghd sit ups
7:59 Rx
There’s room for improvement as I tripped up several times on the du
DANG! That was awesome to watch, Paul and I were impressed!
Animal! I spent 7:59 just walking between the rig and GHD.
Thanks Cory. The plan was to run to the ghd but after round two that went out the window. Lol
Tosh sprints an hour before the METCON
3 rounds of
200m run rest 1:1
400m run rest 1:1
600m run rest 1:1
Working time 14:34
Hit up some split jerks before class.
Jerks – 2/2/2/1/1/1 @ 95/115/120/125/125/125lbs
+ 9am WOD
WU- 500M Row (2:18) + 2 RNFT of: 10 Jumping Squats/ 5 Each OH Lunge (75/45)/ 5 Each Pistol + 500M Row (2:11)
Squat- 7/7/7/7/7 @ 165lbs RX+ 10lbs
3 Rounds of: 1 Minute Max Reps: OH Walking Lunge (45/25)/1 Minute Max Reps WallBall (20-10′/14-9′); 1 Minute Rest Between Rounds – 118rxed