Tuesday, August 16, 2016



CrossFit Games Open 12.3
 
AMRAP 18 mins of:
15 Box Jumps, 24/20 in
12 Push Press, 115/75 lbs
9 Toes To Bars
 
Bulletproof shoulder routine:
1. Side plank with spine twist 10x each side
2. Bird Dog On hands and knees, raise 1 arm and opposite leg hold 15 sec 3x each side
3. Scap push ups 15

9 comments:

  1. I'm still grateful for the rain and equally grateful to sleeping in this morning. Look forward to this WOD tonight!

    Asa

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    Replies
    1. A) Day 51 of RomWOD
      B) 7+4 RX (1st round push press and rest push jerks, all jerks and T2B unbroken)

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  2. 7+19 (271) Rx. Went out too hot, unbroken in the 1st two rounds. Rookie mistake. If I had it to do over again, I would break the PP at 7 & 5 from the get go & the TTB at 6 & 3.

    Opt) mini flight simulator with Coach CT - to 25 and back by 5's. No misses, so happy about that. Of course it wasn't very fast...

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  3. 5+16 RX
    mini flight simulator - T beat me... He's a beast!

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  4. hope i can make it out tonight. This is my kind of WOD.

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  5. In 2012 I got a score of 256 (6 months after having little Asa), today I got 271 (5.5 months after having Atlas). I'm pleased!
    7+19 rx
    all ttb unbroken except for first round, all jump up-step down, all pp 7/5

    ReplyDelete
    Replies
    1. That score looks familiar. Good job teammate!

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    2. I took your advice above and really paced the beginning. Helped a lot, but I had to sprint that last minute!

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  6. AM) ROM WOD
    Pre) Core Warmup x 2 and Handstand straddle practice
    Wod) I have done this wod many times so since I missed the wod yesterday, I subbed lateral step ups in lieu of box jumps Wod rx'd otherwise 9+31 Way happy with that score. All pp was unbroken. 4 rds in 6 min then held 2 min per round to finish just 5 reps shy of 10 full rounds
    Shldr) Done

    ReplyDelete