WOD 01/03/16
8 Minutes of Shoulder/Wrist Mobility (Click links for details)
A- WU- 3 RNFT of:
5 Chin Up
7 HRPU
9 Air Squat
11 Calorie Row (Damper 10)
B- Weighted Ring Dip- 10 Minutes To A Challenging Set of 5 Reps (5 perfect UB reps ahap)
C- HandStand Walk- 10 Minutes Accumulate as much distance as possible or 10 Minutes Practice
D- 8 Minute AMRAP of:
1 Ring Dip (modified ring dip)
1 HSPU (Pike Push Up)
2 Ring Dip
2 HSPU
3 Ring Dip
3 HSPU
(continue in this fashion for 8 Minutes)
A) 3 RNFT of: 5 C2B/7 HSPU/9 Jump Squat (+45lbs)/25 DU
B) Weighted Dips 5RM – +63lbs (ran out of time)
C) Partner AMRAP in 9min : HS Walk 25M/15 Ring Dip/15 HSPU – 3rds+47 w/ Sean
D) 3 Position Clean+Push Jerk+Split Jerk – 80kg
E) GHD Sit Up 5×10
+ GHD Weighted Hip Ext (25kg) 4×15
+ GHD Prone ISO BTN Snatch Grip Press (15lb bar) 5×8
Got some solid HS Walk distances today. Gymnastics is fun, I wish I was flexible.