WOD 03/14/16
8 Minutes of Hip/Over Head/Shoulder Mobility (Click links for details)
A- WU- 3 RNFT of:
30 Seconds Max Reps Double Unders
7 Panda Pull (45/35/15/PVC)
7 Snatch Balance
7 BTN Snatch Grip Sots Press
B- 3 Position Power Snatch (Ground/BTK/Mid-Thigh)- 12 Minutes To A Max For The Complex
C- 3 RFT of:
10 Power Snatch (95/65)
15 Bar Facing Burpee
50 Double Unders
Some cool pics for 16.3
Thanks to Mario!
Got my very first Bar Muscle Up!
Bong! Bong!
Thanks Coach Izzy for the big push!
Congrats Eddie!
Thanks! Now i know it can be done.
Congrats Eddie!! And congrats to Shante too. Great job!
I would like to say thank you everyone for all your hard work. Everyone has been pushing themselves to the edge these last 3 weeks. I’m so proud of our team!
We got 2 more weeks; stay focused. Let’s see how far we up we can go on the leaderboard in the region as a team.
A) 3 RNFT of: 30 Sec DU/7 Panda Pull (45)/7 Snatch Balance/7 BTN Snatch Grip Sots Press (15)
B) 3 Position Snatch (Ground/BTK/Mid-Thigh) – 155
C) 3 RFT of: 10 Power Snatch (95)/15 Bar Facing Burpee/50 Double Unders – 8:40
D) 12 Min EMOM : Even = 4 Seated DB Press (45×2) & 4 Strict Ring Dip/Odd = 1 Rope Climb (20ft)