WOD 10/14/15
8 Minutes of Back/Shoulder/Hip/Wrist/Overhead Mobility
A- WU- Tabata- 4 Rounds each alternating: Push Up/Ring Row
B- 5 Minutes To WU- Power Jerk + Pull Ups + 21/15/9 RFT of: Jerk (135/95)/Strict Pull Up -12 Minute Cap
C- Pendlay Row- 4-5 Sets of 12 Reps @ Moderately Heavy Weight (if you have ever maxed out this movement try to use 75% of 1RM/Use an Axle for more of a challenge) -15 Minute Cap
*D- Rope Climb- Practice for 10 minutes: Pick an “advanced” variation and work on it/”advanced”= advanced for you: Partial ROM w/feet on box, partial ROM 10′ ascent, Legless, L Sit or Weighted.
* Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
Open bar
Squat city with my man Sean squatting like a million pounds next to me super fast!
3@65 (137#) + 4@75 (158#) + 4/4/4@85 (185#) + 2/2@90% (190#)
This shit was tough
8 reps of a bear complex- squat clean+push jerk+back squat+BTN jerk @105# (might do a comp that will have me do this, so wanted to test it out)
2 strict HSPU EMOM for 7 minutes- need to do more of these
If anyone happens to be find my orange jawbone bracelet (tracks sleep, walking and fitness) near the ropes (possibly on top of one of the kegs)..I took it off to show the 7pmers how to rope climb…please just hand it in to front desk if found. Thanks!
Happy day today. Got my an awesome tattoo from my buddy Kenny over at leathernecks tattoo!
But I hit up my squats before I left. (Monday’s percentages)
3@155lbs 4×165 4/4/4@ 185 5@195
I really wanted to rope climb!!!