8 Minutes of Shoulder/OH/Thoracic/Wrist/Back Mobility

A- WU- 3 RNFT of: 5 Ring Dip/5 Strict Chin Up/5 D.B. Press (45/35#x2)/10 Calorie Row -6 Minute Cap

B- Press- 7 Minutes To A Heavy Single

C- Push Press- 7 Minutes To A Heavy Single

D- Pendlay Row- 7 Minutes To A Heavy Single

E- For Time: 30 HSPU/30 C2B/30 Push Up/30 Ring Row/30 Calorie Row

Notes: For HSPU scale with ab mats, partial ROM, banded HSPU, Pike, Box/However you scale I don’t want to see you crashing on your head!!/For C2B scale with a pull up/Coaches, stagger the start to avoid bottlenecking on the Rower.
Post your scores to the Whiteboard.

6 replies
  1. Tammyli
    Tammyli says:

    Started off with yesterdays squats:
    Squat 4 @ 130/150/170 3 @ 195 + 4/4 @ 195lbs
    Warm up: 3 RNFT of: 5 Ring Dip/5 Strict Chin Up/5 D.B. Press (20×2)/10 Calorie Row – in 6 minuted I Completed 2RDS
    Press : 85lbs
    Push Press: 115lbs
    Pendlay row: 100lbs
    For Time: 30 HSPU/30 C2B/30 Push Up/30 Ring Row/30 Calorie Row – In 10 minuted I completed up 8 Ring Rows Rxed !!
    But I finished the whole WOD after the clock shut off. New & Huge PR on the C2Bs

    Reply
  2. msof
    msof says:

    Sean, next time you pose for a picture that’s going to appear on the blog, can you please put some weight on the bar?

    looking good, son

    FYI, this is my first social media post of any kind in the history of the internet

    Reply
  3. TinaD
    TinaD says:

    Open Bar-

    Snatch- wanted to test out my 1RM and I’m glad I did- 122# (7#PR). It’s not much for most chicks, but I’m pretty pumped to be out of the teens. It went up really easy and on 1 attempt, so definitely want to keep pushing for bigger numbers

    Bench with Tam- heavy triple 125# (but honestly I wasn’t really even trying b/c I my head was in snatch PR land)

    Marcos and I are doing a partner comp next month so I tested one of the workouts-
    8 minute clock-
    0-3:00min deadlift 95# 68 reps
    3-6:00 min rest (b/c Marcos will be repping out deadlifts at this time)
    6-8:00 min lateral bar burpees 36 reps

    Next time I’ll try this at 135#
    *it’s really amazing how shitty and tired you can feel after only 2 minutes of burpees!

    Reply

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