WOD 9/30/15
8 Minutes of Hip/Back/Shoulder Mobility
A- WU- 200M Farmers Walk (HBD) + 3 Minutes AMRAP @70% RPE of: 3 BroadJump (Max Distance)/3 Pistol Each Alternating(Modify with a band)/9 Goblet Squat (HBD) + 2 Minutes Max Reps Banded Good Morning
B- Squat- 8 Minutes To WU 87% + 4/4/4/4@87% (Tempo: 2/0/X/1); 2 Minutes Rest Between Sets
C- 5-8 Minutes To WU PC/FS/PJ + 10/8/6 RFT of: Power Clean (135/95 or 95/65)/Front Squat/Power Jerk
Post your scores to the Whiteboard.
I wanna do this one. Looks awesome
Ooo I like this one
What’s a good time to shoot for ?
The movements and reps schemes lend themselves to going UB- so I say 6-7 minutes.
Also it’s only 21 reps of each movement so it’s not much, so you should go fast!
clearly my math skills need some work- I cook, I don’t do math
Sub 5
FYI Marcos – Patty doesn’t boast but he finished this guy in 4:16 or so…
Dropped in to CrossFit Jardins
A) Shoulder mobility
B) Descending ladder 15 to 10 reps, of burpees and Russian KB swings 15KG
C) 5RFT of 5 PUs, 16 lunges ( substituted the prescribed deadlifts for lunges, so you guys shouldn’t have issues) and 400M run = 11:58
A) 2 Minutes Max Reps Banded Good Morning + 4 Rounds of: 100M Farmers Walk (2 PoodX2) + 3 Minutes AMRAP of: 3 Burpee Broad Jump/3 Rolling Pistol Each/9 Goblet Squat (2Pood) – 2rds
B) Squat 4×4@260 (Tempo: 2/0/X/1)
C) Power Clean + Front Squat + Power Jerk 1rep – 185, stopped for back tightness
D) 10/8/6 RFT of: Power Clean (135)/Front Squat/Power Jerk – 6:26
E) Weighted K2E – 60 RNFT (20# Slam Ball) – Complete, not fun
E) I did Weighted T2B because I can’t read, apparently. And even WORSE, I convinced Chris to do these with me… sorry Chris!