CrossFit 42 South

WOD: Wednesday the 16th July 2014



Ankles………… Help you OHS better, snatch better, squat better overall.



EMOM for 20min

Odd- 15 wall balls 9/7kg

Even- 50 double unders




Take 15min to build to a tough triple power snatch T&G



10min ME cals on the Air Bike

*Either go balls to the wall or just give up before you start. This will be close to one of the worse things you have ever done and we will hit this again and again. Why? Because it’s a great test of your fitness, lactate threshold and it’s a great will check.



5 rounds not for time of:

10 hollow rocks

:20sec noes and toes HS hold



5 Responses to “WOD: Wednesday the 16th July 2014”

  1. Lucy says:

    triple power snatch T & G – 55kg, managed two at 57.5 but dropped to low in the third

    Conditioning- airbike ME calories 118calories

    midline work done just cruised thru! did some good ankle mobility too 🙂

  2. Anonymous says:

    Damn I wasn't put on the board 😛

  3. G says:

    I done the air bike bit and got 158cal.. That is about all.. Surely my name goes on the board for that? Lol

  4. Mitch says:

    Tripper power snatch- 60kg these didn't feel great today due to lower back and hamstring tightness from the deadlifts

    10 min ME calls air bike- died- 121. Felt good for the first 1:30 after that my quads felt blown up and burning. Lost my vision for most of it and for about 10 mins after. I really struggled to read the screen, that's how hard I was goin… Nah not really it was due to my contact lens' moving.