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)

2 replies
  1. Tina D
    Tina D says:

    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

    Reply
  2. Aziatik
    Aziatik says:

    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

    Reply

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