WOD 9/26/14
8 Minutes of Hip/Back/Ankle Mobility
A- WU- 2 RNFT of: 21 USSR K.B. Swing /15 Goblet Squat (20/12Kg)/9 Calorie Row – 9 Minutes Cap
B- Squat- 20 Minutes To A 1RM
C- 4 RFT of: 50′ K.B. Racked Walking Lunge Right Arm/15 K.B. 1 Arm Thruster Left/50′ K.B. Racked Walking Lunge Left Arm/15 K.B. 1 Arm Thruster Right (24/16Kg)/30 Double Unders – 20 Minute Cap
Notes: All Lunges should be performed unilaterally (on one side) in the rack position/ Be sure to alternate sides on both the Lunges and the Thrusters/For Double Unders scale down to manageable but challenging # of reps or to scale up try 15 Triple Unders/Scale weight as necessary.
Post your scores to the Whiteboard.
Love this msof pic…”whoo-ha” get it baby!
Oooooo I’m so excited! Gonna sleep tight and mobilize and eat, might even cheat on my diet for these squats. Maybe
WU- 2 RNFT of: 21 USSR K.B. Swing /15 Goblet Squat (20/12Kg)/9 Calorie Row Done Rxed
Squat- 215 PR!
4 RFT of: 50′ K.B. Racked Walking Lunge Right Arm/15 K.B. 1 Arm Thruster Left/50′ K.B. Racked Walking Lunge Left Arm/15 K.B. 1 Arm Thruster Right (16Kg)/30 Double Unders – 3rds 16:04 rxed
5 min EMOM – 3 POwer Jerk @ 95lbs
Yay Tam 🙂 Awesome squat!
Thanks Tina! thanks Shara!!!!!
Shara,
So where are we going out tonight? I got a sitter and Iz is down?! I need a sangarita in my life….. I’m saving my cheat points 😉
Let’s do it! We cant let you waste your your sitter night 🙂
Congrats on all the PRs! Did some extra credit as well to make up for the missed weighted pull-up -105# PR followed by 21 ub pull-ups PR (with kipping)
Also my squat is now ahead of my bench press again…the race continues!
The comments on today’s RFT are pretty hilarious. Looking forward to giving it a shot, haha.
Didn’t post yesterday’s WOD here at CF SJU so here goes.
Thursday:
A.) 8 reps of snatch grip dead lifts
8 partner leg raises
30-40 sec handstand holds
30 sec. Rest after each movement.
B.) 40 cal. Row / 20 Burpee over rower (facing rower) / 40 DB snatch (50/35)
Me- 6:03 Tina – 7:23
Friday
A.) 10-12 Overhead KB/DB squat HBD
10-12 walking DB lunge
30 sec plank hold each side
B.) “Elizabeth”
Me – 6:13 Tina – 9:18
*Tina used the matador for dips