WOD 01/01/16
8 Minutes of Hip/Pull Up Mobility (click links for details)
A- WU- 90 Seconds Each @ 70% RPE-
Banded Air Squat
BallSlam (20/15#)
Double Under (practice)
Row Cal
Banded Monster Walk
B- Squat- 8 Minutes WU To 80% of 12/17/15 + 3 @80% EMOM for 6 Minutes
C- 718 Wellness Challenge Benchmark:
4 RFT of: 200M Run
25 USSR K.B. Swing (2/1.5 Pood )
12 Pull Up (Ring Row)
HAPPY NEW YEARS TO ALL OF MY HOMIES
I LOVE YOU GUYS
A) 90 Sec ea: Banded ASQ/Ball Squat Clean + Toss/ TU Practice
B) HPC & Jerk 20 RFT – 2:58 @ 165lbs
C) 4RFT of : 250M Row (sub for 200M Run) / 25 USSR KBS (2 pood) / 12 Pull Up – 11:58
D) Squat 7×3 @ 185lbs
E) Sled Push 10x20m-ish @+165lbs
Everything was light on account of being New Year’s Day and my smashed shin… still managed a brand new hand tear though!