WOD 01/21/16
8 Minutes of Hip/OH Mobility (Click links for details)
A- Warm Up – NFT:
15 Calorie Row +
15 BTN Snatch Grip Press (45/35/15/PVC)
10 Hang Power Snatch 15 Kang Squat
B- For Time:
20 Power Snatch (95/65#)
25 Power Jerk
30 Power Clean
35 Front Squat
40 Lunge (20 Each Leg Alternating)
*C- 90 Seconds Max Reps Each:
Banded Good Morning +
Seated Banded Hamstring Curls +
Banded Push Downs +
Prone Swimmers +
Banana Roll (alternate directions)
*= Complete as much as possible in time remaining.
Cardio
8 Minutes of Hip/Shoulder Mobility
A- Warm Up- For Time @70% RPE:
50 BallSlam (20/15#)
25 Box Jump Over (20/18″)
B- 7 RFT of:
25/20 Calorie Row (Damper 8/10)
21 Walking Lunges
15 Supine Row (kids pull up bar)
9 Pike Push Up (knees on 18″ box)
Oh man it’s sexy time. This is amazing. Don’t want to miss it
ATTN: the lunges are front rack lunges.
That’s a great picture.
I’m sad it’s a rest day!
Holy. Shit. It’s the day after.Can’t move.
Oh man – trecking through the snow was so HARD today cause of this one