WOD 12/17/13
8 Minutes of Shoulder/Hip/OH/Wrist/Ankle Mobility
A- WU- PVC Burgener Warm Up + Skill Transfer + Row 500M @ 70-90% RPE
B- High Hang Power Snatch- 5 Minutes To WU- 65% of 1RM + 4 EMOM for 7 Minutes @65% of 1RM
C- OHS- 10 Minutes To A Challenging Triple
D- 15/12/9 RFT of: Ring Row/WallBall(20/14-10′)
E- GHD Hip Extension- 20/20/20 + Accumulate 90 1 Minute in an L-Hang
B- High Hang Power Snatch–4 EMOM for 7 Minutes @65#
C- OHS- 10 Minutes To A Challenging Triple- 115# crazy but this actually felt easy compared to the lighter weights- I think it was because I warmed up, but ran out of time to do more.
D- 15/12/9 RFT of: Ring Row/WallBall(20#)- 4:07 Rx Rose encouraged me to scale up, so we used the 20# ball and that thing nearly came back flying at me, but once I got the hang of it it was okay..NOT easy, but okay..thanks for the push girl!
Lookin good Ann!
B: HPSn – 4 EMOM for 7min @ 105#
C: OHS x 3 @ 105/125/145/155/165
D: 15/12/9 Ring Row / Wall Ball – 2:32rx
A- WU- PVC Burgener Warm Up + Skill Transfer + Row 500M @ 70-90% RPE (1:41)
B- High Hang Power Snatch- 5 Minutes To WU- 65% of 1RM + 4 EMOM for 7 Minutes @65% of 1RM @ #100
C- OHS- 10 Minutes To A Challenging Triple 45/75/95/115/135/155/165PR
D- 15/12/9 RFT of: Ring Row/WallBall(20/14-10′) 2:35rx
E- GHD Hip Extension- 20/20/20 + Accumulate 90 1 Minute in an L-Hang