WOD 01/18/16
8 Minutes of Shoulder/Hip Mobility (Click links for details)
A- WU- 3 Rounds of:
30 Seconds Max Reps Each:
Double Under (Practice)
Crab Walk
Banded Pull Apart
WallFacing Shoulder Taps
B- 3 Position Snatch (1 Each From The Ground, Below The Knee, Mid-Thigh)-
15 Minutes To A Max For The Complex
C- 6 Minutes To WU Power Snatch/Ring Dip +
8 Minute Ascending Ladder of:
3 Ring Dip
3 Power Snatch (115/75 or 95/65 or HBD)
6 Ring Dip
3 Power Snatch
9 Ring Dip
3 Power Snatch
Notes: Continue to add 3 ring dips to each round/Complete as many rounds and reps as possible in 9 Minutes
Handsome devil…
A) 3 Rds of 30 Sec Each: DU/Crab Walk/Banded Pull Apart/HS Walk
B) 3 Position Snatch (Ground, Knee, High Hang) – 145
C) 8 Min Ascending Ladder of: 2 Ring Dip/2 Power Snatch (135)/4 Ring Dip/2 Power Snatch/6 Ring Dip/2 Power Snatch… 18/2+3
D) 4×8 Seated DB Press (25×2)
+ 7×5 Weighted Ring Row (45)
+ 5×10 Weighted Knee Raise (20)
+4×10 Weighted GHD Back Ext (45)
lol. just saw your comment. also- that chest. so high up on that bar!
lololol – perfect hair as always