Click for Mobility WOD
WOD 5 Rounds
6 Squat Cleans 60/40
12 KB Swings 24/16
18 Push Ups (Lift hands at top of rep)
*One person working on Cleans at any time
*Same for Swings
*Both Athletes can perform pushups at same time
Stabilization
3 x Max reps T2B
Tabata Squats 4 rounds - 68
ReplyDeleteWOD with Mitch 19:43 rx'd
Thanks for the coaching durng the squat cleans Mitch and Michael.
Toes to bar - toes didnt get to bar :(
Good to see Matt back at the box.
If anyone wanted to check out that MU HSPU there is a WOD demo on www.crossfit.com - done by CF Santa Cruz - they make it look easy... :S
worked with matt tonight.
ReplyDeletematt= tabata= 62 reps 4 rounds.
me= tabata= 69 reps 4 rounds.(seirraa hehe)
w.o.d= 40kg bar 24 kg k.b (last 2 rounds 16k.g)
time= 18:54.(awesome work matt good drive in ya mate thanks for being patient at the begining.)
t.2.b= 7 max (focused on trtying to get kipping going).
well done to everyone in the box tonight
good vibe coming from everyone.
good to hear all the stories from made of steel.
pumping me up more for top dog games.
and congrats on seirraa becoming a numbered
athelete at cfp.
aww thanks Nathan!! You'll do CFS proud at Top Dog :)
ReplyDeleteAnd thanks for rubbing in that one rep, i'll get you next time!! We'll do the full 8 rounds, just for fun.. haha
Worked with Justine tonight (a great partner).
ReplyDeleteWe finished in 23 mins :) It was a very good, tough workout. Need to work on my squats.
Well done everyone.
just paid for top dog!!!!!
ReplyDeletewoo woo.
8 rounds it is seirraa...
hehe. thanks for the encouragement to.
hope i do ok there.
BRING IT ON BABY!!!!!!!!!!!
WOD - partnered with Sierra
ReplyDelete19:43 as RXD
T2B
24, grip gave out trying to complete 25th rep