WOD 02/11/16
8 Minutes of Hip/Shoulder Mobility (Click links for details)
A- WU- 5 Minute AMRAP @70% RPE of:
10 Ring Row
10 Each Walking Lunges
10 Push Up
10 Sit Up
B- 8-10 Minutes To WU +
3 RFT of:
21 DeadLift (185/135)
21 T2B
C- 3 RFT of:
12 C2B Pull Up
12 Box Jump Over (24/20″)
Cardio
8 Minutes of Shoulder/Hip Mobility
A- WU- 5 Minute AMRAP @70% RPE of:
5 Ring Row
15 Ball Slam (HBD)
5 Broad Jump
B- 5 RFT of:
10 D.B. Thruster (HBD)
10 Each Renegade Row
10 K2E (Hanging Knee Raises)
10 Calorie Row
C- 6 Minute AMRAP of:
20 Mountain Climbers
20 SuperMan
20 Tuck Up
20 Banded Good Morning
Did the wrong WOD at the wrong time tonight…
A) 3rds+
B) 3 rft of : 21 Deadlift (185)/21 T2B – 5:53
C) 3 rft of : 12 C2B/12 BJO (24″) – 4:44
These workouts really crushed me! Sprint work is rough!