WOD 06/12/16
8 Minutes of Shoulder/Hip/Thoracic Mobility (Click links for details)
A- WU- 3 RNFT of:
30 Seconds Max Reps Double Unders (Practice)
1 Three Position Snatch (45/35/15/PVC)
5 Each Alternating OH Lunge
B- 1 Hang Snatch (BTK) + 1 Hang Snatch (Mid-Thigh)-
12 Minutes To A Max For The Complex + 1/1/1@80%
Notes: Hold each Snatch in finish position for 2 seconds/Build heavy but no misses!
*C- 2 Rounds of- Against a 3 Minute Clock AMRAP:
5-10 Ring Dip
15 Calorie Row (Damper 4/2)
30 Double Unders (60 Singles) @85% Somewhat Hard Pace; 9 Minutes Active Recovery Between Rounds: Bike Calories @50% RPE
*= Complete as much as possible in time remaining.
Shante is teaching Mobility tomorrow for the last time
And the crossover workshop
A1) One more hour of sweet mobilization with the Maestro… you will be missed 🙁
A2) 3 RNFT of : 30 Sec DU/1 Three Position Snatch (45)/5 Each Alternating OH Lunge
B) 1 Hang Snatch (BTK) + 1 Hang Snatch (Mid-Thigh) – 145
C) 1 Snatch Balance + 1 OHS (Hold, accumulate 2 min) – complete in 4 sets @ 135, was supposed to be 100% = 165 but no chance after hammering shoulders for 3 days
D) 2 Rounds of – Against a 3 Minute Clock AMRAP : 5 Ring MU/15 Cal Row (Damper 4) or Bike/30 DU (9min Active Recovery between rounds) – 1rd+10 / Recovery / 1rd+15
E) 20min Walk with 20kg Kettlebell (ouch)
F) 2 Rounds of – Against a 3 Minute Clock AMRAP : 1 RMU into 10 Ring Dip/15 Calorie Row (Damper 4)/60 Meter Run (9min Active Recovery between rounds) – 1rd+25 / Recovery / 2rds