WOD 1/12/15
8 Minutes of Shoulder/OH/Wrist/Ankle Mobility
A- WU- 3 Rounds of: 30 Seconds Max Reps: USA K.B. Swing (24/16Kg)/ Broad Jump (max distance); 30 Seconds Rest
B- High Hang Snatch + OHS- 12 Minutes To A Challenging Single for the complex + 1/1/1@95/90%; 1 Minute – 90 Seconds Rest -18 Minute Cap
C- Push Press- 3-5 Minutes To WU to (115/75#) + Death By: Push Press (115/75#) or Push Press (85/55#) -15 Minute Cap
D- 3 RFT of: 50 Double Unders/25 OH Walking Lunge (45/25#)/250M Row or 3 RFT of: 100 Jump Rope Singles/ 25 OH Walking Lunge (35/15#)/250M Row – 9 Minute Cap
Post your scores to the Whiteboard.
Comp team- 1/12/15
A- 3 rounds of: 500m row/20 double kb hpc (20/12)/30 second rack hold; 5 min rest
B- hang sn + ohs- 18 min to a single
135#
C- push press- 15 min to a 10rm
10 x 135#, 6 x 145#
D- pause fs- 15 min to a 3rm (strict 3 sec)
Skipped no time
E- same as D
250Row, 50DU’s, 25OHL 45#
8:45
F- yup F!!- NFT- 100 hip ext/60 tuck up
Done
Wow, Easy. #6ambailout
6am’ers don’t fall in love with the name on the back of the jersey. Just love the time slot.
Don’t forget the little people. 😉
Comp Train
Conditioning
21/15/19
Thruster @95
Front squat @95
Wallball @20-10′
8:47
Barbell conditioning
AMRAP 3 minutes
9 power snatch
15 power clean
21 power jerk
Max ohs @135
13 jerks
Gymnastics
Max reps strict dips 16
Max reps kipping dips 20
Happy I was able to do them but not happy with the reps.
A) 3rds : 500m row / 20 double kb hpc @20kg – complete
B) Snatch + OHS – 55kg RX / 62kg PWSn + 2 OHS
C) Push Press 10rm – 145lbs
D) Pause FSQ 5rm – 185lbs
E) 3rft : 50 DU / 25 OH Walking Lunge @45lbs / 250m row – 8:52
F) NFT- 100 hip ext/60 tuck up – complete