WOD 3/14/14
6 Minutes of Ankle/Calf/Hip/Back Mobility
A- WU- 3 Minute AMRAP of: 10 Each Walking Lunges/15 Air Squat/10 Sit Ups
B- Jerk- 15 Minutes To Heavy Double
C- Bench Press- 15 Minutes To A Challenging Double
D- 8 Minutes of: 50 Double Unders Buy In + In remainder of time AMRAP: 15 Push Ups/Row 250M
Notes: Sub for Double Unders is 150 Singles or 3 Minutes Practice/Score=Total number of rounds of the AMRAP.
So I’ve been reading some great advice on tackling this wod- step ups all the way and breaking up your deadlifts early. I won’t be doing this till Sunday- recovering my grip and pain in my wrist, so hopefully I will be good to go on Sunday. Till then…I’m hitting the streets for some old fashioned running.
Check out Chad Vaughn’s Jerk
http://youtu.be/4YJ_L7jqgoA
Dannnnnnnggg that was nice.
That is a sick ass video! Love the soundtrack– worth the 2 minutes y’all!
He has one for the snatch that is pretty awesome as well.
Tabata battle ropes
10 minute amrap
3 muscle ups (ASAP-as strict as possible)
10 hspu
5+3+5
Front lever 3*max effort hold- not long at all
Who said you need legs for workouts?
Get it D!
Thanks brother
A) 3Min AMRAP – 10 Each Walking Lunges/15 Air Squat/10 Sit Ups – 2+10+4
B) Jerk 2rep – 45/95/135/155/165/175/185(1 ugly split, 1 missed power)
C) Bench Press 2rep – 95/135/185/205/215
D) 8 Min – 50 DU then AMRAP: 15 Push Ups/250M Row – 4+15+80m
Yet another magically brutal AMRAP.
Shout outs to CF718! I still thinknof you guys…I’m losing my Brooklyn strength! Not too much heavy lifting going on at CalmecaCrossfit…gotta get it on my own time pre and post word.
Today’s class was an hour of yoga! The other interesting thing I did recently was set PR in 400m at 1:04 and 1 mile at 6:08.
No sleep till Brooklyn! Keep rockin the open! From Mexico with Love…
Nice work on the 400 and 1600.
Oak…miss ya buddy!!