WOD 05/09/16
8 Minutes of Shoulder/Hip Mobility (Click links for details)
A- WU- 400M Run @50-90% RPE +
10 Each: Pass Through (PVC)
BTN Snatch Grip Press
OHS
Snatch Balance
BTN Snatch Grip Sots Press
B- 1 Snatch High Pull (Pos 1) + 1 Snatch High Pull (Mid-Thigh) + 1 Hang Snatch (Mid-Thigh)-
12 Minutes To A Max For The Complex
C- For Time:
3 Rounds of:
5 Front Squat (155/105 or HBD)
6 Bar Facing Burpee
200 Double Unders (5 Minutes of Double Under Practice)
3 Rounds of:
5 Front Squat
6 Bar Facing Burpee -14 Minute Cap
718 Strength
Warm-up
400M Run
2 Rounds
5 Each arm single arm thruster
5 each leg Jumping lunge
5 each Lateral Lunge
5 min cap
Front Rack Step Up (Left Leg) (3×10 @ 85% of 10RM)
Front Rack Step Up
*use a box that is above the knee
Front Rack Step Up (Right Leg) (3×10 @85% of 10RM)
Front Rack Step Up
*use box that is above the knee
12 minute cap; This includes both legs
Women add 2.5-5lbs from last time
15-17 min cap
Hey guys registration for the 2016 Subway Series is up if anyone is interested.
http://www.thenycsubwayseries.com/
I’m down to participate but not sure I’ll be able/available for every week. Do they still accept subs?
You don’t have to do every week. That’s only if you are trying to win the series. And when it comes to the series it’s more about how many participants. You can do one week and try to win for that single week. If I do it I’ll just be doing one week and most likely it’ll be at SBK. They always have a good WOD programmed for Subway Series.
Hate to break it to you- but we’ll be on an airplane when SBK happens!
HUUUMMmmmmummm maybe if some of my girls would do it with me.. I would do the SBK one for sure 🙂
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A) 400M Run + 10 Ea: Pass Through (PVC)/BTN Snatch Grip Press/OHS/Snatch Balance/BTN Snatch Grip Sots Press
B) Snatch High Pull (Pos 1) + Snatch High Pull (Mid-Thigh) + Hang Snatch (Mid-Thigh) – 155lbs (felt neat & tidy, surprisingly)
C) For Time :
3 Rounds of : 5 Front Squat (155)/6 Bar Facing Burpee
200 Double Unders
3 Rounds of: 5 Front Squat/6 Bar Facing Burpee
9:24
D) 15 Min rotating EMOM of : Row/HS Walk (HS Hold, tired)/DB Strict Press (35×2)