WOD 3/5/13 c
8 Minutes of Over Head/Shoulder/Hip Mobility
A- WU- NFT- 1Minute Crab Walk + 10 each PVC OHS/Snatch/Snatch Press + 5 Wide Strict HSPU/3 Wide’ish Wall Walks/20 OH Wall Facing Squats + 30 Seconds In a German Hang
B- Snatch- 10 Minutes To A Heavy Single
C- Over Head Squat- 10 Minutes To A Heavy Triple
D- 3 Rounds of: 20 USA K.B. Swing (2/1.5 pood);30 Seconds Rest/5 Strict HSPU;30 Seconds Rest/10 Each Over Head Lunge (45/25);45 Seconds Rest
*E- 3 Rounds of: Max Effort L-Hang; 1 minute rest between efforts
*=If Time Permits
I had a lovely workout today, made up for Sunday.
Warm Up – 400m Run (1:53) + 1 Min Crab Walks/1 Min Burpees (14)/ 10 PVC OH Lunges/10 PVC OHS/10 PVC Strict Press/10 Wide HSPU/ 10 Wall Walks/ 30 OH Wall Squats/ 30Sec German hang
Split Snatch – 5/3/2/1/1/1/1 – 35/55/65/70/75/80/85F
OH Lunge 1/1/1/1/1 – 55/65/75/85/95
15 EMOM – 3 HSPU/ 7 KB Swings @ 12K – 6 Rounds with 2 ab Mat Strict/ 6 Rounds Rx
100 BandPulls
3 Rounds of 8 Glute Ham Curls/ 5 Wipers Modified on the floor
nice picture of you reppign the box. was that the 100 or the 200 mile race joe?
Cahill, I hope you pay closer attention to detail when investing people’s money. Look at Joe’s neck 😉
devil is in the details. I can’t type for sh!t either.
modified Murph in the park. Ran 3.5 and then 50/100/150 pull ups push ups and squats. about 45 minutes
A- WU- NFT- 1Minute Crab Walk + 10 each PVC OHS/Snatch/Snatch Press + 5 Wide Strict HSPU/3 Wide’ish Wall Walks/20 OH Wall Facing Squats + 30 Seconds In a German Hang – Wide wall walks are weird
B- Snatch- 10 Minutes To A Heavy Single – 95/115/135 – worked on form @ 135 for a while
C- Over Head Squat- 10 Minutes To A Heavy Triple – 95/135/155/165
D- 3 Rounds of: 20 USA K.B. Swing (2/1.5 pood);30 Seconds Rest/5 Strict HSPU;30 Seconds Rest/10 Each Over Head Lunge (45/25);45 Seconds Rest – 11:11
A: Warm Up
B: 1RM Snatch – 95/115/135/145/150(PR)
C: 3RM OHS – 135/155/165/175(PR)
D: Triplet Rx – 9:27