WOD 02/09/16
8 Minutes of Shoulder/Hip Mobility (Click links for details)
A- WU- 3 Rounds of: 400M Run; 1:1 Rest To Work Ratio -10 Minute Cap
B- 10 Minutes WU- Muscle Up/T2B/WB/Clean (135/95)/Row +
Open Sectionals WOD 14.4=
14 Minute AMRAP of:
60 Calorie Row
50 T2B
40 WallBall (20-10’/14-9′)
30 Clean (135/95)
20 Muscle Up or
14 Minute AMRAP of:
20 Pull Up
30 Clean (95/65)
40 WallBall (14-10’/12-9′)
50 Hanging Knee Raise
60 Calorie Row
*C- Over Head Squat- Accumulate 3 Minutes in a perfect bottom position (75/45)
*= Complete as much as possible in time remaining
Cardio
8 Minutes of Shoulder/Hip Mobility
A- WU- Tabata- Row Calories (Damper 10/8)
B- 3 RFT of:
10 Ring Row
10 Hanging Knee Raises
100′ Double K.B. Walking Lunge (HBDX2)
C- 3 RFT of:
1 Wall Walk
10 Burpee
50 Double Unders (100 Singles)
I might have to make this up on Saturday. I’ve been waiting to see this one again, I have yet to get a Muscle Up into it…
I didn’t get close to a MU but it was exciting to do this one again. Huge PR, I cant believe how much better i have gotten in 12 months, But I know there is still so much room for improvement.
Chip away! ima be around for a long time
I miss the little Whiteboard button – it was cool to see the updates real easy 🙁
Finally got to the MU, but didn’t get it. Arms were mashed potatoes. Did better than last time, lIke 27 cleans better lol