WOD 09/09/16
8 Minutes of Shoulder/Hip Mobility (Click links for details)
A- WU- 5 Minute AMRAP of:
5 Ring Row
1 WallWalk
10 Air Squat
10 T2B (Hanging Knee Raise) @80 RPE
B- Power Clean + Hang Clean (BTK)- 1 Each @65/70 +
1 Each X7 @80-85% of 07/29/16; 60-120 Seconds Rest Between Sets -15 Minute Cap
C- 7 Minutes TO WU + EMOM For 21 Minutes:
Minute 1- 1 Rope Climb (15/10′) or Rope Climb Foot Work + Pull Up Drill or Partial Rom
Minute 2: 30 Double Unders or challenging but manageable # of reps or 30 seconds practice
Minute 3: 3 Jerk (from rack) @70% of 07/29/16 or 80% of 08/26/16
WU- warmed up
A- Power clean + H.Clean + jerk ( 7×1 @ 200)
B- Emom 20:
Min 1: 1 peg board ascent (did it first round then legless rope climbs afterwards)
Min 2: 12 cal bike
Min 3: 4 power clean and jerks @ 70% of 3 REP MAX
Min 4: 10 ghd situps
Did 3 rounds (12 min) had to rush to work.
A) 5min AMRAP of : 5 Chin Up/5 HSPU/10 ASQ/10 T2B
B) Power Clean + Hang Clean + Jerk 7×1 @ 195
C) 20 min EMOM of :
12cal Assault Bike
4 Pw C&J @ 155
10 GHD Sit Up
1 Peg Board Ascent
COMPLETE
D) Iron Scap & FLR on Rings