WOD 01/11/16
8 Minutes of Shoulder/Wrist/Ankle Mobility (Click links for details)
A- WU- 3 RNFT of:
30 Double Unders (30 Seconds Practice)
12 OHS (45/35/15/PVC)
9 BTN (Snatch Grip) Sots Press
30 Second Isometric Overhead Squat Hold
30 Banded Pull Apart -9 Minute Cap
B- OHS- 6-8 Minutes To WU to 80% of 01/07/16 + 3 @80% EMOM For 6 Minutes
C- Squat- 6 Minutes To WU to 65% of 12/17/15 + 5/5/5/5/5 (Tempo;2/0/X/1) @65%; Exactly 90 Seconds Rest Between Sets
D- 6 Minute AMRAP of:
20 Hollow Rocks
20 Superman Rock
Pressed Snooze and Missed my 7am class this morning
at 10am
Warm up: 5000m Row 25:19
800m run ; 2 min rest 800m Run – 4:09/ 3:57 PR
Cory- 200 DU’s for time: 2:41 Lame
A) 3 RNFT of: 30 Double Unders/12 OHS (15)/9 BTN Sots Press/30sec OHS Hold/30 Banded Pull Apart
B) Overhead Squat : 6min EMOM 3@150lbs
C) Back Squat : 5×5 @200lbs ; 90sec rest
D) For Time 40/30/20 RFT of:
WallBall (20-10”)/Alternating D.B. Snatch (75) – 15:02 ouch.
E) 6 Minute AMRAP of: 1 Tuck Up/1 Banana Roll Left/1 Super Man/1 Banana Roll Right… did not count, complete
Extra Credit) sad pistol practice and some decent bar muscle ups
Because I can’t post on wodify…
A) 3 RNFT of: 30 Double Unders/12 OHS (15)/9 BTN Sots Press/30sec OHS Hold/30 Banded Pull Apart
B) Overhead Squat : 6min EMOM 3@115#
C) Back Squat : 5×5 @140# ; 90sec rest
D) For Time 40/30/20 RFT of:
WallBall (20-10”)/Alternating D.B. Snatch (75) – 13:30 ouch.
E) 6 Minute AMRAP of: 1 Tuck Up/1 Banana Roll Left/1 Super Man/1 Banana Roll Right… did not count, complete
Oh Smanik – But you can!
The Comp team WODs reported every Monday Wednesday and Friday. When you are in class, check yourself into a Comp team class and enter your scores.