WOD 10/21/14

shoulder mobility
Cool down is key

A.
Clean and Jerk
EMOM 15
1-5: 1 clean DL, 3 power clean from knee, 1 front squat, 1 push jerk
6-10: 1 clean DL, 2 power clean from knee, 1 front squat, 1 push jerk
11-15: 1 clean DL, 1 power clean from knee, 1 front squat, 1 push jerk
– increase load every 5 min

B.
Partner A rows for calories while partner B performs 10 pull-up and 15 push-up. Partners will switch stations every minute on the minute for 14 minutes. If the pull-ups and push-ups are completed prior to the end of the minute interval, the remainder is rest. If the pulls and pushes are not able to be completed within the minute, subtract one rep of the prescribed work from each movement until the numbers are able to attained within the time period.
-score is total calories rowed as a team

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WOD 10.20.14

image
Smile!

A.
back squat
5,4,3,2,1
…then…
5×1 @95% of today’s 1RM
-sets OT2M

B.
Tabata x2
wall ball 20/14
double under
…rest exactly 2 min…
100 ab-mat sit up
-5 min time cap
-score is lowest # of reps for each movement and time it took to perform the sit-ups

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WOD 10.18.14

C2 rower
Friend

A.
3x
10 prone scorpion
10 supine scorpion
30 walking lunge
50 double under
-NFT, 10 min limit

B.
AMRAP 20
Partner up, A rows 300m/250m while B performs 10 split jerk (alternating legs) (135/95) followed by AMRAP burpees in the remaining time before A finishes row and it is time to switch.
-score is total burpees as a team

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WOD 10.16.14

image
CrossFit PDX…on Mars!!!

A.
back squat
4×6 @ 70/75% of 1RM
-sets OT2M

B.
EMOM 14
odd: 6 front step lunge w/ bar in frnt rack 75/55 (3L/3R)
6 thruster
amrap ball slam (30/20)
even: rest
-score is total ball slam

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