WOD 07/04/16
8 Minutes of: Hip/Back/Shoulder Mobility (Click links for details)
A1- WU- Row 90 Seconds @50% 1K Pace from 06/06/16 +
A2- 2 Rounds of: 500M Row @1k T.T. Pace; 2 Minutes Rest Between Rounds
B1- Power Clean- 5/5/5 (Hold Each Clean In Finish Position for 2 Seconds, Drop, Reset); 45 Seconds Rest
B2- Weighted Dip- 5/5/5 (20X1); 90 Seconds Rest
C- Elizabeth+=
Against A 10 Minute Clock- 21/15/9 RFQ of:
Power Clean (135/95)
Ring Dip (Assisted) +
Row Max Meters (Damper- 4/2) In time remaining. -10 Minute Cap
Notes: RFQ= Repetitions For Quality, @80-90% of a 10 Minute Sustainable Pace.
Hey guys happy independence day!
Izzy and I are gonna be on the roof tonight after 7pm to watch the fireworks! Anyone is welcome to come.. bring a chair and BYOB 🙂
A1) Row 90sec
A2) 2 Rds of: 500M Row ; 2 Min Rest – 1:37/1:38
B1) Power Clean – 5×5 (2 Sec Racked Hold) – 155/165/175/185/185
B2) Weighted Dip – 5×5 – 2 pood & 90lbs
C) Elizabeth+
Against A 10 Min Clock – 21/15/9 of : Power Clean (135)/ Muscle Up to Ring Dip (7:10)
+ Row Max Meters (Damper 4) In time remaining – 575M
D) 400M Farmers Walk (2poodx2) w/ 10 goblet squat on each drop – 3:17 UB