WOD 11/15/13
6 Minutes of Back/OH/Shoulder/Hip Mobility
A- 3 Minute Row @ 70% RPE + 3 RNFT of: 10 each PVC: Good Morning/OHS/Pass Through -6 min cap
B- DeadLift- 2@90 % of Desired 1RM + Speed DeadLift- 3/3/3@75% of Desired 1RM
C- Nicole= 20 Minute AMRAP of: 400M Run/Max U.B. Reps of Pull Up
D- Clean Pull- 5/5 @ 70% of Current 1RM + Stiff Leg DeadLift- 5/5 + D.B. or K.B. Bent Over Row- 5/5/5/5 (HBD) + GHR- 5/5/5/5
Warm Up – 3 RNFT of 10 each PVC GM’s/ OHS/ Dislocates + 3min row = 631m
DeadLift – 5/3/2/1/1/1 – 95/145/195/215/225/225 + Speed DL 3/3/3 @ 175lbs
Nicole = 5/36 Rxed – small PR
A- 3 Minute Row @ 70% RPE + 3 RNFT of: 10 each PVC: Good Morning/OHS/Pass Through -6 min cap
ROW: 775 meters
B- DeadLift- 2@90 % of Desired 1RM + Speed DeadLift- 3/3/3@75% of Desired 1RM
wu: 135×5/185×3/225×2/275×1
2@295
3/3/3 @ 245
C- Nicole= 20 Minute AMRAP of: 400M Run/Max U.B. Reps of Pull Up= 6 rounds run + 59 PU RX son
DeadLift- 2@90 % 185#+ Speed DeadLift- 3/3/3@75% worked at 155#
Nicole= 20 Minute AMRAP of: 400M Run/Max U.B. Reps of Pull Up- 6+76 pull-ups Rx
Nice little 6pm class…we all worked hard and Rxed that shit!
A) 3min Row @ 70% – 825M or so – Tammy liked my no straps style.
B) Deadlifts – 2@ 90% – 135×5 / 225×3 / 275×2 / 295×2
Speed Deadlift 3×3 @ 225
C) Nicloe – 20min AMRAP 400M Run / Max Unbroken Pull Ups
20/20/15/15/12/14/…0 – 96PU & 7Runs total – I could have run faster, I wanted 100 SO BAD.