WOD 05/17/16
8 Minutes of Thoracic/Shoulder/Calves Mobility (Click links for details)
A- WU- 3 RNFT of:
1 Wall Walk
3 D.B. Man Makers (HBD)
5 Burpee Broad Jump
B- Press- 4/4/4/4/4/4/4/4@75-80% of 04/13/16 + 3-5#’s More than 04/25/16
C- 8 Minutes To WU + 3 RFT of:
500M Row
12 Jerk (115/75 or HBD)
21 Box Jumps (24/20″ or 20/18″)
*D- 3 Minutes Max Reps Banded Pull Aparts
*= Complete as much as possible in time remaining.
718 Conditioning
Warm-up – 3 RNFT of:
10 M.B. Clean (20/14#)
10 WallBall (max height)
200M Run
For Time:
100 Double Unders
5 RFT of:
10 D.B. DeadLift (HBD)
10 D.B. Hang Power Clean
10 D.B. Thruster
10 Each D.B. Renegade Row
10 D.B. Push Up
100 Double Unders
Sit-ups (200 For TIme)
Hello everybody! Chrystie and I have been getting in some solid WODs in Belize at WOD Zone. This place reminds me of home – 75min of work in a 60min class. Heat and humidity is oppressive too. We have been going to the 6am class and it hurts getting up so early. Miss my 5pm’ers!
Monday
1Sqt cln + 1 FSqt + 1 Jerk – 185#
10rds 5 Thruster @95 + 100m run – 10:30
Tuesday
PushPress 1RM – 75/95/125/135/145/155/165/175
4xMaxRep Bent over Row 95# then MR Dip – Did 5/7/9/11 rep scheme.
104 WallBall + 52 pull up – 8:56
Now 2hrs of scuba!!
Nice work Cory… I see they’re already throwing Regional WODs in. I wonder when we’ll start seeing those.
*Cory AND Chrystie!
Hi Cory. In glad to hear they made you feel like home.