WOD 1/6/14
8 Minutes of Shoulder/Wrist/Hip/Back/OH/Ankle Mobility
A- WU- 3 RNFT of: 10 PVC Wall Facing OHS/10 Steps PVC OH Duck Walk FWD/Back/10 PVC Sots Press + NFT: 50 Jumping Jax/15 BTN Snatch Thruster (45#)/15 Power Snatch/10 OHS -6 Minute Cap
B- Hang Power Snatch- 15 Minutes To A Heavy Double
C- Olympic Squat- 15 Minutes To A Heavy Triple (approximately 85-92% of 1RM/Tempo:2/0/x/1); 60-90 Seconds Rest Between Sets
D- 3 Rounds of: 1 Minute Each- Max Reps:2 K.B. High Pull(HBD)/2 K.B. Lunge Each Leg; 1 Minute Rest (focus on quality for entire duration)
Sailing this one under the radar… I finally got that ring muscle up today. No video, sorry guys.
A) 3 RNFT – 10 PVC Wall Facing OHS/10 Steps PVC OH Duck Walk FWD/Back/10 PVC Sots Press
NFT: 50 Jumping Jax/15 BTN Snatch Thruster (45#)/15 Power Snatch/10 OHS
B) Hang Power Snatch – 2rep @ 45/75/95/105/115×3 (weak form)
C) HBBSQ – 3rep @ 135/165/185/205/215
D) 3rds – 1Min: 2 KB High Pull @1pood /2 KB Lunge Each Leg / Rest – 35-40 & 8 (each) per round