WOD 9/18/14
8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility
A- WU- 2 RNFT of: 10 Diamond Push Up/8 Pull Up/6 D.B. Press (HBD)/30 Seconds Max Reps Double Unders – 6 Minute Cap
B- Jerk- 7 Minutes WU To 80% + 3 EMOM For 6 Minutes @ 80%
Notes: Scale to 75-78% if you miss an attempt.
C- Clean Grip Bench Press- 3 Minutes to 65% (5% more weight than 9/4/14) + 3 @ 60% Every 45 Seconds For 9 Rounds (approximately 6 minutes)
D- 3 Rounds of: 30 Seconds Max Reps Press (95/65); 45 Seconds Rest/1 Minute Max Reps Wall Walk
Notes: For Press scale weight as necessary/For Wall Walk decrease ROM as necessary or substitute with a Walk Out Plank.
Post your scores to the Whiteboard.
I can’t wait to find out the team series wods tonight.
I’m glad you’re so excited
It’s been a long time since anyone took pictures of the 6am class.
Do you really want to be photographed at 6am? I mean we could probably set up a photo session if it was really in-demand.
I’ll get you guys tomorrow. Make sure your well rested. Lol
Jumped in for some of the upper body, but it is a rest day for me so I took it really easy.
Warm Up: NFT 800m run
Power Jerk – 3 EMOM for 6 minutes @ 95lbs
Bench Press 3 E45 for 9 rounds @65lbs
10 minutes of Foam rolling
Getting that mobility in!