WOD 09/03/16

8 Minutes of Hip/Ankle/Shoulder Mobility (Click links for details)

A1- WU- 50 Calorie Row (Damper 8/5) @80% Sustainable Pace
A2- NFT- Banded Good Morning
Banded Pull Apart
Banded Push Down

B- 12 Minute AMRAP of:
15 WallBall (20#-10’/14#-9′ or 20/14#-max height)
12 Burpee Box Jump Over (24/20″) or Burpee
9 USA K.B. Swing (24/16Kg or HBD) @ 80-90% Hard But Sustainable; 8 Minutes Rest

C- 15 Minute AMRAP of:
200M Farmers Walk (24/16KgX2 or HBDX2)
400M Run
5 Wall Walk (Inch Worm) @80-90% Hard But Sustainable Pace

1 reply

Smanik says:
09/05/2016 at 2:35 PM

A1) 50 Calorie Row (Damper 5) – 2:02
A2) 50ea Banded Good Morning/Pull Apart/Push Down
B) 12 Minute AMRAP of: 15 WallBall (20#-10′)/12 Burpee Box Jump Over (24″)/9 USA K.B. Swing (24kg) – 4+15
C) 15 Minute AMRAP of: 200M Farmers Walk (24kg x2)/400M Run/5 Wall Walk – 3rds

Later:

A) Squat Clean – 205 (went for quality only)
B) 15min EMOM – 4 Push Jerk @155/1 Legless Rope Clmb (15ft)/200m Run
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