WOD 12/4/12 C
8 Minutes of Shoulder/ Hip/ Back/ Ankle/ Calves Mobility
WU- 6 min AMRAP of: 20 Squat Jump (shallow)/10 HSPU (pike)/15 UB Double Unders
Power Snatch- 10@50% (not touch and go)/6/5/4 @70% (18 Minute Cap)
21/15/9 RFT of: K2E/Sit UPs
3 Minutes: Max Calorie Row
Warm Up: 3 Min DU’s Max – 156
Snatch 3/2/1/1/1 – 55/65/70/75/80/85F
3RFT of 9 Push Jerk @ 65lbs/ 9 HSPU’s/ 21 Squat Jumps – 11:17
Nice work Coach Tambot
WU: 6 min AMRAP of: 20 Squat Jump (shallow)/10 HSPU (pike)/15 UB Double Unders: 4 rounds
Power Snatch: 10@50% (not touch and go)/6/5/4 @70% (18 Minute Cap): 10@55, 6@80, 5@80, 4@80
21/15/9 RFT of: K2E/Sit UPs: 6:01
3 Minutes: Max Calorie Row: 54 (most painful, difficult row ever)
6min AMRAP: 20 Squat Jumps / 10 HSPU / 15 UB DU’s -2rds + 20 + 9
Power Snatch: 10 @ 75# 6/5/4 @ 100#
21/15/9 K2E & Sit Up – 3:12
3min Row Cal – 50cal (got to be honest, had to dog the row as my hip flexors were screaming)
Worked on some ring muscle ups, maybe 10 or so. Trying to string them together again.