WOD 02/23/16
8 Minutes of Shoulder/T-Spine Mobility (Click links for details)
A- WU- 3 RNFT of 10 Each:
Calorie Row (Damper 10/8)
D.B. Thruster (HBD)
3 Strict Pull Up
3 Strict Dip
B- Thruster- 10 Minutes To A Heavy Single +
1/1/1@90% + 2@85% + 2@80%; Rest as needed between sets
C- 9/7/5 RFT of:
Ring Muscle Up (Kneeling Muscle Up)
Thruster (135/95 or HBD)
Cardio
8 Minutes of Shoulder/Hip/Back Mobility
A- WU- 3 RNFT of: 10 Calorie Row/10 Each Walking Lunges/5 Jumping Pull Ups/3 Inch Worm
B- Tambot (Light)= For Time:
10 Power Clean + Jerk (75/45)/5 Rounds of: 5 Ring Row/10 Push Up (Modified if necessary)/15 Air Squat
8 Power Clean + Jerk/4 Rounds of: 5 Ring Row/10 Push Up/15 Air Squat
6 Power Clean + Jerk/3 Rounds of: 5 Ring Row/10 Push Up/15 Air Squat
4 Power Clean + Jerk/2 Rounds of: 5 Ring Row/10 Push Up/15 Air Squat
2 Power Clean + Jerk/1 : 5 Ring Row/10 Push Up/15 Air Squat -30 Minute Cap
C- 5 Rounds of:
Max Effort Weighted Plank
For Linda, were we supposed to do squat cleans or power cleans?
When a wod calls for Cleans…. There is always a squat required.
Just like Elizabeth on Friday.
Mini Tambot looks awesome