WOD 3/27/13
10 Minutes of Shoulder/Hip/Back Mobility
A- WU- 200M Run @ 50% RPE/200M Run @ 90% RPE + 2 Rounds of: 1 Minute Max Reps HSPU; 90 Seconds Rest Between Rounds
B- Press- 10 Minutes To A Heavy Single
C- Seated K.B. or D.B. Press- 10/10/10/10 Max Effort – 10 Minute Cap
D- 9 Minute AMRAP of: 25 D.B. Man Makers (45/25×2)/25 Each S.B. Get Up (HBD)
Good programming today, Iz. (Don’t say I never said anything nice!)
2x 1 min. max rep HSPU — 16 each round.
Press- 10 Minutes To A Heavy Single — 35, 45, 55, 65, 75, 80(PR), 85F
Seated K.B. or D.B. Press- 10/10/10/10 Max Effort – 10 Minute Cap — two sets with 15 pound weights, two sets with 25 pound weights.
9 Minute AMRAP of: 25 D.B. Man Makers (45/25×2)/25 Each S.B. Get Up (HBD) — 1 round of man makers RX + 7 get-ups each side w/ 30 or so lb sandbag.
Kettlebell class:
200m 26# KB each hand front rack carry 1:38, rest 60 seconds
1 min. max rep wall walks: 7
7 min. to work up to a 1RM shoulder press: 65/75/80/85/90/94 (F)
5 sets of 10 seated KB press with 18# KB’s
50 18# KB squat clean and press, 50 pushups, 17 each arm 18# KB turkish get up: 18:00