Post WOD Cruisin’

Mar 25th, 2015

Category: Competitor

Post WOD Cruisin’

Danny

Danny

Warm-up
Light stretching and static handstand work, then use the EMOM as your warm up.

Skill
EMOM14
Odd– 50 Double Unders for efficiency (working on speed of rope, keeping arms in tight, jumping 1-2 inches off the floor, try a shorter rope)
Even– 50 ft handstand walk (scale as necessary)

WOD
5 Minute AMRAP
7 Hang Power Cleans (155,105)
7 Shoulder to Overhead
7 Box Jump Overs

Rest 3 Minutes

5 Minute AMRAP
7 Hang Power Cleans (175,115)
7 Shoulder to Overhead
7 Box Jump Overs

Rest 3 Minutes

5 Minute AMRAP
7 Hang Power Cleans (195,125)
7 Shoulder to Overhead
7 Box Jump Overs

Regional- 135/155/175, 95/105/115
Open- 115/135/155, 85/95/105

Cooldown
1500m Row in the mobility room

DISCUSSION 5 Comments

  1. Andrea Cooke 03/26/2015 at 12:42 am

    wod: 5+7; 4+11; 3+7 all games
    ran 4 miles this AM

  2. biscoe 03/25/2015 at 7:17 pm

    emom: done
    wod: 3+7, 2+11, 1+7 @ games ….got heavy reeeaaall quick, real f**kin quick
    cooldown: done outside <– dope!! good weathah's cominnnnn

  3. Brendan Caslin 03/25/2015 at 2:34 pm

    EMOM: Done
    WOD: 4+8, 3+1, 2+2 games, permanent trap swole right now.
    Cashout done

  4. Mike Quigley 03/25/2015 at 1:49 pm

    EMOM: 50 DU, 20′ walks
    WOD: 3+14, 2+5, 1+13
    Cooldown – I took that very literally and rowed a slow ass 1500m

  5. Marc Piccuirro 03/25/2015 at 11:57 am

    Emom: 50 dubs, ~30 ft
    WOD 3+19, 2+7, 1+11 this was a struggle for me
    Cashout done

    For those of you who remeber the Whitney Hardy incident, looks like she’s continuing to heal. Here’s a post she wrote about her rehab:
    http://www.caringbridge.org/visit/whitneyhardy2