WOD 11/5/14
8 Minutes of Hip/Back/Ankle/Shoulder/Wrist/OH Mobility
A- WU- 3 RNFT of: 10 Each Jumping Lunges/10 WallFacing Prisoner Squat/Calorie Row (10/8) – 7 Minute Cap
B- Squat- 3@70/80 + 4/4/4@ 95% of 9/26/14 (Tempo: 2/0/X/1-2) -25 Minute Cap
C- EMOM for 12 Minutes: Even Minute- 12 USSR K.B. Swing (2/1.5 Pood)/Odd Minute- 15 WallBall (20-10’/14-9′)
Post your scores to the Whiteboard.
Who’s got two thumbs and is excited to squat today!
3×4 @ 95%… ouch. See the usual crew tonight, I hope.
I got two thumbs Dave! You know I’m all about that Base, no trouble 😉
WarmUp: 3 RNFT of: 10 Each Jumping Lunges/10 WallFacing Prisoner Squat/Calorie Row 10 – Done Rxed (5:32)
Squat – 3 @70% 155lbs /80% 175lbs /90% 195 – 4/4/4 @205lbs 🙂
EMOM for 12 Minutes: Even Minute- 12 USSR K.B. Swing (1.5 Pood)/Odd Minute- 15 WallBall (14-9′) – Completed as Rxed and Unbroken 🙂
Cashed out with an alternating ladder of DeadLift/ Box jumps
10/2 – 8/4 – 6/6 – 4/8- 2/10 – 3:52 @ 165lbs/ 20″ box
dropped in to Brick this afternoon and it looks like they are all ready gearing up for the open
4 sets OHS (3/0/1)
did first set at 100# and was like “oh hell no”
dropped to 95# for next 3 sets which was tough on my wrist but I handled it
3 rounds
15 box jumps (20″)
12 hang snatch (65#)
9 ring dip
7:03 Rx
Worked on butterfly pull ups after class keeping my body as straight as possible. I don’t know what their pull up bar rig is made out of but it’s the best finish…I can hang on to that thing forever!
8 reps of OHS- forgot to write that