WOD 10/17/13
6 Minutes of Shoulder/Wrist/Thoracic/Lat Mobility
A- WU- 3 Rounds of: 1 Minute Max Calorie Row; 1 Minute Rest + NFT: 10 Wall Walk/10 Inch Worm/10 Skin The Cat (3 Second Pause in the bottom of the hang position) -9 Minute Cap
B- Bench Press- 3/3/3/3/3 (Max Effort); 90 Seconds Rest Between Sets -12 Minute Cap
C- Pendlay Row- 5/5/5/5/5 (Max Effort); 2 Minutes Rest Between Sets -12 Minutes Cap
D- 8 Minute AMRAP of: 20 Double Unders/10 Ring Rows/5 Clapping Push Ups
A: WU: 3 Rounds of: 1 Minute Max Calorie Row; 286m, 279m, 280m
B: Bench Press: 3/3/3/3/3 (Max Effort); 115/135/155/165/175F
C: Pendlay Row: 5/5/5/5/5 (Max Effort); 95/115/125/135
D: 8 Minute AMRAP of: 20 Double Unders/10 Ring Rows/5 Clapping Push Ups: 7 rounds
A- WU- 3 Rounds of: 1 Minute Max Calorie Row; 1 Minute Rest – 290m/284m/266m
B- Bench Press- 3/3/3/3/3 (Max Effort): 135/155/185/195/200 failed on the second rep.
C- Pendlay Row- 5/5/5/5/5 (Max Effort): 75/95/115/125/135
D- 8 Minute AMRAP of: 20 Double Unders/10 Ring Rows/5 Clapping Push Ups: 4 rounds + 9DUs
**That was some “warmup”.
Solo WOD
WU- 3 Rounds of: 1 Minute Max Calorie Row; 220m/217m/211m
100 Lunges (50each leg) 3:20
GHD Sit Ups / GHD Hip Ext – 10/10/10/10/10
Bench Press- 3/3/3/3/3 – 65/75/85/90/95PR
Pendlay Row- 5/5/5/5/5 – 75/80/85/90F
KB SOts Press 2/2/2 @ 26k each side
A. WU Row – 300m avg, wall walks, inch worms, skinned cats
B. Bench – bar/135/155/185/185/195 needed a little touch on the last rep
C. Pendlay Row – bar/135/135/145/155/165
D. 5 + 15