WOD 07/17/16
8 Minutes of Shoulder/Hip/Wrist Mobility (Click links for details)
A1- WU- NFT- 30 Seconds Air Bike @ 50% RPE/10 Each Walking Lunges/30 Seconds Row @ 50% RPE/10 Inch Worm
A2- 3 Rounds of: 1 Minute Max Distance Air Bike @90% Hard Pace (Not Sustainable); 5 Minutes Active Recovery- Accumulate Max Time Under Tension in: PassiveHang/Sorensen/HandStand Choose a different position each time.
B- Three Position Snatch (Top Down= Pos 1, Pos 2, Pos 3)- 12 Minutes To A Max For The Complex
C- Event 1- The Buy In (Practice!!) Powered By Leathernecks Tattoo
1 G2OH Anyhow + 5 OHS (115/75#)/Set it down, Load Bar; 60 Seconds Rest
1 G2OH Anyhow + 4 OHS (135/95#)/Drop, Load Bar; 90 Seconds Rest
1 G2OH Anyhow + 3 OHS (165/115#)/Drop, Load Bar; 120 Seconds Rest
1 G2OH Anyhow + 2 OHS (185/125#)/Drop, Load Bar; 150 Seconds Ret
1 G2OH Anyhow + 1 Minute 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.
A) Mobility Work
B) 5x1min Max Effort Assault Bike w/ 5min rest – 0.5/0.5/0.4/0.4/0.4mi
C) 3pstn Snatch (Top Down) – 145
D) Round Robin of Fun!
1min C2B = 21 then 5min Row
1min PwSn (95lbs) = 14 then
1min Pull Up = 26 then 5min max effort OHS Hold
1min PwSn (95lbs) = 12 then 5min Assault Bike
1min Air Bike Distance = 0.4Mi
This day and the heat destroyed me.
This is wrong… it was 5min assault bike after round 2 and 5min accumulate dead hang after round 4
Still crushed me.