WOD 07/03/16
8 Minutes of Shoulder/Hip 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)
10 Each Alternating K.B. Bent Over Row (HBD)
B- 1 Power Snatch + 1 Mid-Thigh Hang Power Snatch- 12 Minutes To A Challenging Single For The Complex
C- Event 1- The Buy In (Practice!!) Powered By Leathernecks Tattoo
6 Minute AMRAP of: 1 G2OH Anyhow + 5 OHS (115/75#)/Set it down, Load Bar
1 G2OH Anyhow + 4 OHS (135/95#)/Drop, Load Bar
1 G2OH Anyhow + 3 OHS (165/115#)/Drop, Load Bar
1 G2OH Anyhow + 2 OHS (185/125#)/Drop, Load Bar
1 G2OH Anyhow + Max Reps In Time Remaining of: OHS (205/135#)
Notes: Athletes must complete requisite # of Over Head Squats at corresponding weight, each set will begin from the ground. The sets do not have to be unbroken; the bar can be rested in the Over Head position or across the shoulders. Any method of getting the bar Over Head is acceptable/Score= Total # of reps completed in 6 Minutes.
*D- 3-6 Rounds of: 1 Minute Bike Max Calories;
5 Minutes Active Recovery HS Walk Practice Between Rounds
*= Complete as much as possible in time remaining.
A) 3 RNFT of : 30 Sec DU/1 Three Position Snatch (45)/10 Each Alternating K.B. Bent Over Row (1.5pd)
B) 1 Power Snatch + 1 Mid-Thigh Hang Power Snatch + 1 OHS (2-5-X-10) – 155lbs
C) Event 1- The Buy In (Practice!!) Powered By Leathernecks Tattoo
6 Minute AMRAP of:
1 G2OH Anyhow + 5 OHS (115/75#)/Set it down, Load Bar
1 G2OH Anyhow + 4 OHS (135/95#)/Drop, Load Bar
1 G2OH Anyhow + 3 OHS (165/115#)/Drop, Load Bar
1 G2OH Anyhow + 2 OHS (185/125#)/Drop, Load Bar
1 G2OH Anyhow + Max Reps In Time Remaining of: OHS (205/135#)
Got through 2 @ 185 working with Steph
D) For Time : 60 T2B w/ 200M run after each drop – 15/15/15/15 = 6:13
E) 4×8 GHCurl + 4×8 Single Leg Deadlift (2pd)
F) 12min EMOM of : 45sec RKC Plank/45sec Sorenson Hold/45sec passive hang