WOD 12/09/15
8 Minutes of Shoulder/Hip/T2B Mobility (click links for details)
A- Warm Up:
6 Minute AMRAP @ 70% RPE of:
5 Pull Up
5 Push Up
10 Air Squat
20 Sit Up
B- Clean + Jerk + Squat + BTN Jerk- 12 Minutes To A Challenging Single For The Complex
C- 5 RFT of:
5 D.B. Man Maker (45/25#x2)
10 T2B
Post your scores to Wodify
…. Bear complex?? O.o
718 Challengers…. Here is the challenge for week 2…
Read a book in the next 7 days.. Let us know what you are reading
Also, Post your scores for day 9 here… 12/9/15
Hotel WOD-ing
12/8
– Annie 50-40-30-20-10 DU/sit up = around 5-6min?
– 21-18-15-12-9-6-3 Push press (20#)/burpees = around 18-20min?
– DB rollbacks 3×8, YWTAs 3×8
– Plank challenge
12/9
– 0.5 mile run
– 3 rds 50DU/20 man makers (20#) = took a long time
– 3×8 25# db bench press, tricep thingies, and 50# db deadliest
can’t wait to be back at the gym to lift heavy things!
Seems you’re keeping it up in the interim Sam… this looks tougher than some of the stuff we’ve been doing!
Wellness challenge 12/9/15
8pts
Today 3pts
Sleep 1pt
Stretch 1pt
Wkout 1pt
Myfitnesspal 1pt
Challenge 1pt
The whole 30
Still haven’t got wodify down for comp team wods, so recording here for today.
Comp Team 12/09/15
A- WU- 6 Minute AMRAP @ 70% RPE of: 5 C2B/5 Burpee/10 T2B/20 GHD Hip Extension.
2 rounds + c2b & burpees
B- Hang Power Clean + Front Squat + Power Jerk + Squat + BTN Power Jerk- 15 Minutes To A Challenging Single For The Complex.
125#
C- 12 Minute AMRAP of: 5 D.B. Man Maker (45/25#x2)/10 T2B
4 rounds + 5 man makers
D- Bamboo Bar Press- 15/15/15 HAP + Reverse hyper- 15/15/15 (HBD) + GH Curl- 3-5X10 Rds
BBP- 1 rnd @ 26#, 2 rnds @ 36#
Reverse hyper @ 50#
E- 9 Minute AMRAP of: 50 Double Unders/250M Row/200M Run
Subbed battle ropes (1 min) for DU due to shin pain.
2 rnds + rope + 75m
A) 6Min AMRAP of: 5 C2B/5 Burpee/10 T2B/20 GHD Hip Extension – 2rds+10
B) Hang Power Clean + Front Squat + Power Jerk + Squat + BTN Power Jerk – 185 Power, 195 Split
C) 12 Minute AMRAP of : 5 D.B. Man Maker (45)/10 T2B – 6 rds, 5 rds in 9:32
D) Bamboo Bar Press 3×15@bar+24kg
+ Reverse hyper 3×15@145 + GH Curl 3×7
E) 9Min AMRAP of : 50 Double Unders/250M Row/200M Run – 3rds
Quick & tidy overall. Bamboo bar is a particularly interesting challenge, it’s always tougher than I remember!
I’m trying to keep up with you guys!! Or else I’ll make a fool of myself on Sunday!
12/09/15 Wellness Challenge Points = 6