WOD 01/19/16
8 Minutes of Shoulder/Hip/Ankle Mobility (Click links for details)
A- WU- 3 RNFT @ 70% RPE of:
5 Ring Row
5 D.B. Thruster (HBD)
5 K2E (Hanging Knee Raises)
30 Seconds Double Under Practice
B- 6-8 Minutes To WU- Ring Muscle Up/WallBall/Double Under +
2 RFT of:
4 Ring Muscle Up (Kneeling Muscle Up)
25 Wall Ball (20#-10’/14#-9′ or 20/14#-Max Height)
45 Double Unders (1 Minutes Practice)
C- 5 Rounds of:
10 UB K2E; Rest as needed between rounds
Cardio
8 Minutes of Shoulder/Ankle/Back Mobility
A- WU- 250M Row @50-90% RPE +
5 Rounds of: 30/30 Jingle Jangles
B- 3 Rounds of: 30 Seconds Each-
Jumping Jacks
Mountain Climbers
Flutter Kicks
C- The Ghost = 6 Rounds of:
1 Minute Max Cal Row
1 Minute Max Reps Burpees
1 Minute Max Reps Double Unders (Single Unders);
1 Minute Rest
Notes: Score= Total # of each individual movement
Here’s what I’m wondering… if you can knock this all out unbroken, do you think it’s doable sub-3:00?
Not saying I’m capable of that, but it’s tempting to give it a shot.
Also that Cardio WOD looks awesome.
Did this cardio wod back in October-
1. Row 15/15/15/12/12/12
Burpees 15/15/15/12/12/12
DU 74/85/70/89/75/84
total 639
I know Dariel crushed it!
I couldn’t get my Dus together today but I was constant with my burpees and very proud of myself on the rower today.
495 RXed – plenty of room for improvement
Dariel crushes everything, though
Mike- That’s why I love beating him- feels so good!
Yea I like the push Tina, Making me work Harder.
I did the GHOST and got
133 cals
72 Burpees
635 Double unders
840 total