WOD 2/18/13
5 Minutes of Shoulder/Calve/Ankle Mobility
A- WU- 200M Run + NFT 10 Kick Up To HandStand (2 second hold)/10 HSPU
B- Press- 7 Minutes To Build to A Heavy Single
C- Push Press- 7 Minutes To Build to A Heavy Triple
D- For Time- 125 Double Unders/20 WallBall (20/14)/100 Double Unders/25 WallBall/75 Double Unders/30 WallBall/50 Double Unders/15 WallBall (25 Minute Cap)
Notes: For each round of DU’s perform the following- 125=5 Minutes of practice/100=4 Minutes/75=3 Minutes/50=2 Minutes of Double Under Practice
Where are my bloggers??
WU – 200m run + 10 kick ups + 10 strict HSPU
Press 1RM – 95/115/135/145/150(f)/150 (PR match)
Push Press 3RM – 135/155/165/165
Double Under/Wall Ball – 125/20/100/25/75/30/50/15 – 11:24
Warm Up: 3 Min DU + 3 RNFT of 10 Box Jumps/ 5 HSPU
Split Jerk 7min for 1rm – 75/95/105/110/115/120 🙂
Split Press 7min 1rm – 55/65/70/75/80F
Racked Lunge 7min 1rm – 95/105/115/135 UGLY
Wall Ball – 64Reps at 14lb
3 Rounds of 10 GHR/ 5 Chin Ups strict NFT
WU- 200M RUn/10 Kick Up to Hand Stand (2 seconds)/10 HSPU’s
Sumo Box Squat- 126+Green Heavy Band+Chains- 2X10
DeadLift- 146+Green Heavy Band+Chains- 2X10
Power Clean- 2@145/1@185/205 + 3 Clean Pulls @ 225
GHR- 10/10/10
GHD (mod) Reverse Hyper (blue med band)- 10/10/10
Standing Lateral Flexion- 50 each (45#)
Good Morning- 100 (Medium Green Band)
Band Sprint to 12′ Feet- 20 seconds X 5 Rounds- 8 each round
B- Deadlift 1RM 135/225/315/365/375/385/395F
C- 7min clean pulls (from ground) 3each @ 135/185/195/205/225/245
D- For Time- DU/ WB (20): 125/20 / 100/25 / 75/30 / 50/15
9:46 Rx (or was it 8:46? I forget…. Probably 9:46…. regardless, the second round of DUs was murder after those wall balls!)