WOD 10/16/15
8 Minutes of OH/Hip Mobility (click links for details)
A- WU- 1 Minute Each: Max Reps Banded Good Mornings/ Banded Pull Aparts + 3 Minute AMRAP @70% RPE of: 5 Hang Power Snatch (45/35/15/PVC)/5 OHS/5 USSR K.B. Swing (HBD)/5 T2B
B- Hang Snatch- 15 Minutes To A Challenging Single
C- 15 Minute AMRAP of:
9 Hang Snatch (95/65)
9 Bar Facing Burpee
Notes: Do not drop the bar from OH/Ring Dip Penalty
*D- Tabata- HandStand Hold
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
Tina,
these WPZ wods were made for you! your going to do so well!
Ugh! I was thinking quite the opposite- but thanks for the vote of confidence!
Good luck Tina. At least somebody gets to do a Real Wod.
Good luck Tina, your gonna rock it.
Yay Tina!!
Thanks for the love guys! Much appreciated
Hell yeah Tina! You got this.
HEY UMMMM –
Chris pointed out that todays WOD is almost identical to WOD 6 for WPZ….
If anyone wants to sub out the WOD tonight let me know.. I teach 5,6 &7pm
Remember it’s a squat snatch- don’t know weight in intermediate though.
From an Irish exit to an Irish hello it was great to be back, gassing out during rd 1 and getting chalk over all the floor and denying it.
Hang snatch – 170# PR, next time 175
Tabata hand stand hold
Snatch balance- did a bunch of sets up to about 145×3
Wodapalooza- round of 8 + 9 ninja bouncing burpee flailing ring swings / tie breaker 2:28
Row/run: quit during rd 1…”calf cramps”
A) 1 Minute Each: Max Reps Banded Good Mornings/ Banded Pull Aparts + 3 Minute AMRAP of : 5 Hang Power Snatch (45)/5 OHS/5 USSR K.B. Swing (2 pood)
B) Hang Snatch – 75kg
C) Snatch Balance – 3@95-145 in 10’s
D) Tabata HS Hold : Wall Walk Style
E) Wodapalooza #4 : 47 / 2:21
F) 3 Rounds of : 25 Calorie Row/400M Run – 3:00-3:05 each
Matt,
It was so nice to see you!!! Thanks for coming in.
Yeah you got caught making a huge chalk mess.