WOD 9/26/13
5 Minutes of Shoulder/Wrist/Hip/Back Mobility
A- WU- 2 Minutes Max Reps Double Unders + 3 RNFT of 10 each: PVC Snatch/Snatch Push Press/OHS/Sots Press
B- OHS- 15 Minutes To A Heavy Single
C- Olympic Squat- 10/10/10/10/10 @50-60% (smooth reps/look for sticking points/take notes/work at making each set as consistent as possible) Tempo: 2/1/1/1 -20 Minute Cap
D- 10 Minute AMRAP of: 3 Strict Chin Up/10 each Walking Lunge/5 T2B/15 Double Unders
So what’s for dinner guys?
Curry vegetables and chicken thighs…simply succulent!
A: WU: 2 Minutes Max Reps Double Unders + 3 RNFT of 10 each: PVC Snatch/Snatch Push Press/OHS/Sots Press: 128 DU’s
B: OHS: 15 Minutes To A Heavy Single: 115
C: Olympic Squat- 10/10/10/10/10 @50-60%: 115
D: 6 Minute AMRAP of: 3 Strict Chin Up/10 each Walking Lunge/5 T2B/15 Double Unders: 3 rounds + 3 Chin Up + 8 each Walking Lunges
practically killed myself trying to make the 6pm tonight, but it made for a good warm up!
A- WU- 2 Minutes Max Reps Double Unders (107)+ 3 RNFT of 10 each: PVC Snatch/Snatch Push Press/OHS/Sots Press
B- OHS- 15 Minutes To A Heavy Single- got 120# for 2RM because I wasn’t sure if I was below parallel so I did another one…then ran out of time, so it looks like I’ve got more in me. PR fo sho!
C- Olympic Squat- 10/10/10/10/10 @50-60% (smooth reps/look for sticking points/take notes/work at making each set as consistent as possible) Tempo: 2/1/1/1 – worked at 85#
D- 10 Minute AMRAP of: 3 Strict Chin Up/10 each Walking Lunge/5 T2B/15 Double Unders-
8 rounds+3+9 each leg Rx
I have Marcos to thank for this, had he not been there pushing me to work harder..there is no way I would have gotten this many rounds- so thank you for the drive to be better and do better tonight!
Daaaannnnnnng. 8 rounds +
Sport shoes for Crossfit: $80
Speed rope for jumping: $20
Tina’s double under face on the blog: Priceless 😉
A. still struggling to nail them everytime from the start – 50 DUs in the 2 min AMRAP
B. Max OHS – bar/75/95/125/155pr/165f/165f/165f – mobility is holding me back, first time I lost it forward, last two weren’t deep enough
C. Oly Squat – 10 reps 5 sets at 155 – light squats, right on time
D. 6 rounds + 3 + 10 + 5 + 3
Wait, what? Meaning just my face during the WOD- not like in actual picture posted somewhere right? I’m very serious when I do DUs!
lol, nope, it’s not posted anywhere yet