WOD 10/15/13
6 Minutes of Shoulder/OverHead/Wrist/Thoracic Mobilty
A- WU- 3 Minutes of: Triple Unders or Double Unders Practice + 3 RNFT of: 10 Each PVC Snatch Press/Dislocate/(5 Each) OH Lunge/Sots Press -3 Minute Cap
B- Split Jerk-6 Minutes WU To 70% + 3 Every 45 Seconds for 8 Rounds
C- 10/8/6/4/2 RFT of Alternating Seated D.B. Press(HBD)/Renegade Row (HBD)
D- For Time: 25 Ring Dip/20 HSPU/15 C2B Pull Up/10 Chin Up/5 Burpee Broad Jump (Max Distance)
A: WU: 3 Minutes of: Triple Unders Practice + 3 RNFT of: 10 Each PVC Snatch Press/Dislocate/(5 Each) OH Lunge/Sots Press
B: Split Jerk: 6 Minutes WU To 70% + 3 Every 45 Seconds for 8 Rounds: 110#
C: 10/8/6/4/2 RFT of Alternating Seated D.B. Press(HBD)/Renegade Row (HBD): 6:29 at 25# each
D: For Time: 25 Ring Dip/20 HSPU/15 C2B Pull Up/10 Chin Up/5 Burpee Broad Jump (Max Distance): DNF
Warm Up – 3 Min DU’s = 152
Snatch – 3/3/3/3/3 @ 75/75/75/65/65
Strict Pull Ups 3/3/3/3/3
Power Clean & Split Jerk 3/3 @ 65lbs 3/3 @75lbs 3/3 @ 85lbs 3/3 @ 95lbs
A- WU- 3 Minutes of: Double Unders Practice + 3 RNFT of: 10 Each PVC Snatch Press/Dislocate/(5 Each) OH Lunge/Sots Press
B- Split Jerk-6 Minutes WU To 70% + 3 Every 45 Seconds for 8 Rounds worked at 95#
C- 10/8/6/4/2 RFT of Alternating Seated D.B. Press(HBD)/Renegade Row (HBD) 6:42@20#
D- For Time: 25 Ring Dip/20 HSPU/15 C2B Pull Up/10 Chin Up/5 Burpee Broad Jump (Max Distance) 9:36 shoulders were smoked..this was kind of a joke!
2K Recovery Row- 8:47
WU- 3 minute AMRAP of DU
257
SPLIT JERK
WU to 70%(182)
3 reps every 45 seconds for 8 rounds
10/8/6/4/2 RFT of
Seated DB press @45×2
Renegade row @45×2
5:59 Rx
FOR TIME:
25 ring dips/20 HSPU/15 C2B/10 strict chin ups/5 BURPEE broad jump
6:15 Rx
HSPU never felt so hard.