WOD 10/10/13
6 Minutes of Lat/Thoracic/Shoulder/OH Mobility
A- WU- 200M Run@80-90% RPE + 4 Rounds of: 100M Sprint; 1 Minute Rest Between Efforts
B- Weighted Pull Up- 10 Minutes To A 1RM
C- Renegade Row- 3/3/3/3/3/3/3/3/3/3 (Max Effort); 1 Minute Between Sets
D- HandStand Walk- 10 Minutes Practice
E- For Time- 600M Farmers Walk (20/12kgx2)
A: WU: 200M Run@80-90% RPE + 4 Rounds of: 100M Sprint; 1 Minute Rest Between Efforts: all in the 13’s.
B: Weighted Pull Up: 10 Minutes To A 1RM: 25/35/45F
C: Renegade Row: 3/3/3/3/3/3/3/3/3/3 (Max Effort); 1 Minute Between Sets: 45# each
D: HandStand Walk: 10 Minutes Practice: 5 wall walks and shoulder taps
E: For Time: 600M Farmers Walk (20/12kgx2): 6:58rx
A) WU- 250M Row + 4 Rounds of: 200M Sprint Row – fastest 34.7
B) 1RM Weighted Pull Up – 25/35/44/54/60 – I had more to give here, next time heavier
C) Renegade Row- 10×3 – 25/35/45/45/55/55/55/75/75 – definitely missed one set here
D) HandStand Walk- 10 Minutes Practice – this is very helpful, I was almost balanced
E) 600M Farmers Walk @ 20kgx2 – 5:03, no drops