WOD 3/31/15
8 Minutes Shoulder/Wrist/Oh/Back/Hip Mobility
A- WU- 2 RNFT of: 200M Run/10 Each Power Jerk/Clean Grip OHS/Front Racked Lunge/Good Morning (45/35/15/PVC)
B- 8-10 Minutes WU- Power Snatch/Power Jerk/Hang Power Clean + 3 RFT of: 3 Power Snatch (115/75)/6 Power Jerk/9 HPC or 3 RFT of: 3 Power Snatch (85/55)/6 Power Jerk/9 HPC
C- HSPU- 4 Minutes Max Reps or Seated K.B. Press- 4 Minutes Max Reps (12/8Kgx2)
*D- NFT- 100 Banded Push Down/100 Banded Pull Apart/100 Banded Good Morning
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
Tickets are on sale right now for regionals!!
https://events.cuetoems.com/cfregion_2015/OnlineTicketSales.aspx?l=811
Lets get a group down to CT for that Saturday.. Anyone interested?
Warm Up: 500m Row NFT
Squat: 3/3/3/3/3/3 – 135/155/175/185/195/200×1
3 position snatch – 1 snatch/ 1 ATK Snatch/ High hang – 65/75/80/85/90/95 🙂
Snatch Push Press/ Snatch balance/ OHS – 55/65/75/90/100/105/115
Strict HSPU practice – 5 min 🙁 NO REP
GHD Sit Ups/ Hip Ext – 10/10/10/10/10
GH Curl 3/3/3/3/3
HSPU Max reps unbroken 17 RXed + 5 more
Shout out to Shante..the Movement Maestro herself on getting 14th in the scaled division in the NE Region- hell yeah!
Hope you had a great Birthday Coach Dariel !