WOD 12/20/13
7 Minutes of Back/Hip/Wrist Mobility
A- WU- Run 400M or Row 500M @ 80-90% RPE + 3 RNFT of: 20 Air Squat/20 Hollow Rock/20 Superman Rock
B- Linda= For Time Descending Ladder of 10-1: DeadLift (1.5x’sBW)/Bench Press (1x’sBW)/Clean (.75x’sBW) -35 Minute Cap
C-NFT- GHD Back Extension- 12/12/12/12 + T2B- 12/12/12/12
This is terrifying – can’t wait!
12/20/13
A- WU- NFT- 100 Double Unders= 73+27 UB
B- Power Snatch- WU- 3@45/75 + WS- 3@105/115/125/135/135
C- BTN Jerk- WS- 3/3@140+3@150//160/175/175
D- Front Squat- WS- 5@170/185/195+4@210
E- 10-5 GHD Sit Up + 5/5/5/5/5/5 Glute Ham Curl + 100 Band Pull Apart
Linda
Dead lift (BW 140#)
Clean (3/4 BW 105#)
Bench (3/5 BW 105#)
29:26
That was a lot tougher then when I did it last time. Challenge yourself daily…it’s worth it!
For Time
10 Strict Press
15 OHS
20 Push Press
25 Front Squat
30 Jerks
35 Oly Squat
All movements @115
11:34
Shout out to all those that did “Linda” today. From the looks on all of your faces, comp team lucked out today. Good work everyone.
Catch up:
Linda – 10 to 1 of:
Deadlift @ 225
Clean @ 115
Bench @ 145
31:21
Ouch.