WOD 12/28/15
8 Minutes of Back/Wrist/Ankle Mobility (click links for details)
A- WU- 3 RNFT of: 10 USSR KBS (hbd)/10 Ring Row/10 Ab Mat Sit Up + 1 Minute Each: Banded Pull Apart/Banded Good Morning -9 Minute Cap
B- Deadlift- 15 Minutes To A Heavy (but perfect single not a 1rm)
C- 9 Minute AMRAP of:
6 Front Squat (135/95 or hbd)
9 Lateral Bar Burpee
6 Front Squat (135/95 or hbd)
9 Lateral Bar Burpee
The Last meet up for the 718 Wellness Challenge
Saturday, January 2, 2016 @ 2 PM
This is where we celebrate the end of our 718 Wellness challenge. We are going to take measurements, weigh ourselves and break “Bread”
Please post you scores for day 28 here!
A) 3 RNFT of: 10 USSR KBS (2 pood)/10 Ring Row/10 Ab Mat Sit Up
+ 1 Minute Each: Banded Pull Apart /Banded Good Morning
B) Clean Pull + Power Clean + Clean – 95kg
C) 9 Minute AMRAP of: 6 Front Squat (135)/9 Lateral Bar Burpee – 7rds
D) NFT- 4×10 UB Ring Dip
+ 3×20 GHD Sit Up
+ 4×12 Good Morning (115)
+ 3×10 GHD Y’s,W’s,T’s&A’s (1.5kg x2)
E) 5 Rounds of: 500M Row/90sec rest – all rounds between 1:45&1:49
Tired coming out of the holiday weekend. Luckily there is always another day to improve.
Wellness challenge 12/28/15
6pts
Today 3pts
Stretch 1pt
Wkout 1pt
Myfitnesspal 1pt