WOD 11/8/13
6 Minutes of Back/Hip/Shoulder/Over Head/Calf Mobility
A- WU- 1 Minute Max Effort Row + 1 Minute Max Effort Double Unders + 1 Minute Max Effort Superman Rock (30 Seconds to transition between exercises)
B- 20 Minute AMRAP of: Eva= 800M Run/30 USA K.B. Swing (2/1.5 Pood)/30 Pull Up
C- DeadLift- 2@ 85% of desired 1RM + Speed DeadLift 3/3 @ 70% of desired 1RM; 2 Minutes Rest Between Sets -15 Minute Cap
D- Clean Pull- 5/5/5 @ 65% of CURRENT 1RM + 5/5/5 Arched Back Good Morning (HBD) + Stiff Leg DeadLift- 5/5/5
New app, book cf 718 sessions from smartphone or tablet!
https://www.mindbodyonline.com/apps/connect
800 M Run – Sub 4 min 🙂
DeadLift 2/2/2/2/2 @ 145/195/205/215/215 + Speed DeadLift 3/3 @ 165
Catch-up post:
A) 1 Min Row / 1 Min DU Practice / 1 Min Supermans
B) 20min AMRAP Eva : 800m Run / 30 KBS @ 2pood / 30 pull up – 2rds+800m+11
C) Deadlifts – 135×5 / 225×3 / 275×2 – 245x3x2 speed deadlift