WOD 11/21/13
6 Minutes of Shoulder/Wrist/Elbow Mobility
A- WU- 21/15/9 RFT of: Push Up/Air Squat/Sit Up – 6 Minute Cap
B- Ring Dip- 3-5 Reps X’s 10 Sets (Strict); 45 Seconds Rest Between Efforts – 10 Minute Cap
C- Bench Press- 15 Minutes To Establish A 5 RM
D- 21/15/9 RFT of: D.B. HPC+P.Press (45/25×2)/Renegade Row (alternating each arm)
A- WU- 21/15/9 RFT of: Push Up/Air Squat/Sit Up – 3:42 I think
B- Ring Dip- 3-5 Reps X’s 10 Sets (Strict); 45 Seconds Rest Between Efforts – did sets of 3
C- Bench Press- 15 Minutes To Establish A 5 RM made it to 105# got 3 reps at 110# and then almost died b/c Patty said something about not putting the bar down and it messed with my head and I failed the next rep.
D- 21/15/9 RFT of: D.B. HPC+P.Press (45/25×2)/Renegade Row (alternating each arm)- 8:06 Rx btw this sucked and I’m over these dumb bells.
*cash out- Tabata: jumping lunges/burpees- 67
Awesome WOD during a packed 7pm class, BIG VIBE!
A. 2:45
B. 5 reps 10 sets
C. bar/115/135/155/175
D. 6:19 @ 35 blazed it at a lighter weight