WOD 3/10/15
8 Minutes of Back/Hip Mobility
A- WU- NFT- 20 Calorie Row/20 Kang Squat (45/35)/20 GHD Back Extension/20 Ring Row + 45 Seconds Max Reps Banded Pull Apart or NFT- 20 Calorie Row/20 Kang Squat (25/15)/20 SuperMan/20 Ring Row + 45 Seconds Max Reps Banded Pull Apart
B- Deadlift- 12 Minutes To a Challenging But Near Perfect Set of 3 Reps (Should be slightly more than 3/3/15)
Notes: Sumo or Conventional are both acceptable.
C- 3 RFT of: 10 DeadLift (225/135)/10 Ring Dip or 3 RFT of: 10 DeadLift (155/105)/20 Box Dip
*D- 4 Minutes Max Reps Handstand Push Ups or 4 Minutes Max Reps: K.B. Press (12/8Kgx2)
Post your scores to the Whiteboard.
Tam and I hit up some EMOM’s
6 min
5 EMOM TNG Cleans 105#
6 min
3 EMOM Snatch 105#
6 min
5 EMOM Front Squat 135#
MU Practice for 5 minutes- only got like 6
You’re cute Tina. I quit on you after the first 2 EMOMs. I hate coaching when I’m sweaty. Especially all night long.
But I’m happy with my performance today. Got 27 rxed ring dips and which then got me to loose all my power for strict HSPUs – I got a big fat zero on that.