WOD 11/26/15
8 Minutes of Shoulder/Hip/Lat Mobility (click links for details)
A- WU- 90 Seconds Max Reps Banded Good Mornings + 7 Minute AMRAP @70% RPE of: 5 Ring Row/5 HSPU (HRPU)/5 GHD Hip Extension (10 superman)/200M Row
B- Winter Hellin (compare to 10/04/13:)=3 RFT of:
500M Row
21 USA K.B. Swing (24/16kg or 20/12Kg)
12 Pull Up (band assisted/kneeling)
C- Push Press- 10/10/10 (HAP/Increase weight each set)
Cardio
A- WU- Cory= For Time: 200 Double Unders – 5 Minute Cap
B- 50,40,30,20,10 RFT of: Ring Row/Air Squat/Ab Mat Sit Up
C- 9 Minute AMRAP of:
10 Burpees
10 OHS (45/35/15)
10 Double K.B. Hang Power Clean (20/12Kgx2)
10 GHD Hip & Back Extension
Post your scores to the Whiteboard.
Good luck to those doing winter Helen. Its grip intensive. Have a game plan going in.
Happy Thanksgiving to my friends and family.
Im thankful for my loved ones.. including each and everyone of you guys. Thanks for making my life so special..
What are you thankful for this year?
Enjoy a very relaxing day!
Thankful for the box, the coaches, and my health. I’m enjoying every step of this fitness journey.
Would like to master the muscle up, bar muscle up, strict HSPU, and fix my deadlift! Too many things, not enough time!!