WOD 1/7/14
8 Minutes of Shoulder/Wrist/OH/Thoracic/Lumbar Mobility
A- WU- 3 Rounds of: 20-30 Double Unders/3-5 Strict HSPU/30 Seconds Wall Facing Shoulder Taps + Accumulate 30 Seconds in German Hang -6 Minute Cap
B- Handstand Walk (practice) 6 Minutes
C- Power Jerk- 15 Minutes To A Heavy Triple; 60-90 Seconds Rest Between Sets
D- Press- 12 Minutes To A Heavy Set of 5; 90 Seconds-2 Minutes Rest Between Sets
E- 21/15/9 RFT of: Push Up/Ring Row/Ab Mat Sit Up -7 Minute Cap
These shirts are kinda awesome…just sayin..
http://www.buymebrunch.com
Power Jerk- 120# for 3/125# for 3 with slight press out
D- Press- 65#/75#/80# for 4/80# for 3
E- 21/15/9 RFT of: Push Up/Ring Row/Ab Mat Sit Up 4:47 Rx
extra- 2K row, Muscle up practice..I’m close if I could just get my right arm to move! Dariel is my witness!
Yup. Get that right arm over.
B- Handstand Walk (practice) 6 Minutes
2 tiny steps…
C- Power Jerk- 15 Minutes To A Heavy Triple; 60-90 Seconds Rest Between Sets
35/55/65/70/75/80PR/85PR
D- Press- 12 Minutes To A Heavy Set of 5; 90 Seconds-2 Minutes Rest Between Sets
35/45/50/55 and 2@60
E- 21/15/9 RFT of: Push Up/Ring Row/Ab Mat Sit Up -7 Minute Cap
5:59
My heart goes out to you and your family Iz and Tami. We’re here for you. Let us know if we can help you with anything/
Congrats on the PRs.
Sorry for late reply but I really appreciate it Shara!
Late post.
A) 3rds 30DU/3-5 HSPU (plates & abmat)/10ea shoulder tap & a German hang
B) Muscle Up practice – got one, need more
C) PWJerk 3rep @ 45/95/115/135/145/155
D) Push Press 5rep @ 95/105/110/115(4)
E) 21/15/9 push up / ring row / sit up – 3:51 – I’ll admit my ring rows are not always perfect.