WOD 3/6/14
8 Minutes of Shoulder/Wrist/OH Mobility
A- WU- 3 Rounds of: 30 Seconds Crab Walk Forward/Wall Walk + Accumulate 30 Seconds in a German Hang + 400M Run @ 70-90% RPE
B- Press- 12 Minutes To A Heavy Triple
C- Bench Press- 14 Minutes To A Heavy Single + 1 @ 90% Every 90 Seconds for 4 Rounds (4.5 Minutes)
D- Ladder- 3/6/9/6/3 RFT of: C2B Pull Up/HSPU (strict as possible) -9 Minute Cap
E- NFT- 100 Band Pull Apart
B: Press: 105 x 3
C: Bench Press: 155 x 1 + 1 @ 140 Every 90 secs
D: Ladder- 3/6/9/6/3 RFT of: C2B Pull Up/HSPU (strict as possible): 6:20
FEELS GOOD TO BE BACK
There he is! Haven’t seen a blog post by you in a minute and was beginning to wonder if you were still a member?!
Yep still here! Long story…(I blame the weather).
Welcome back brother.
A- WU- 3 Rounds of: 30 Seconds Crab Walk Forward/Wall Walk + Accumulate 30 Seconds in a German Hang + 400M Run @ 70-90% RPE
B- Press- 3 @ 95/105/115/125(F on 2nd rep) – really suck at this
C- Bench Press- 1 @ 95/135/165/185/205(Fx2) + 1 @ 165 Every 90 Seconds for 4 Rounds
D- Ladder- 3/6/9/6/3 RFT of C2B Pull Up/HSPU: ~ 11 mins. Shoulders were cooked making HSPU verrrrryyyy slowwwwwww. Had to switch to kipping basically from the start.
E- NFT- 100 Band Pull Apart
A) 3Rds: 30 Seconds Crab Walk Forward/Wall Walk + 30 Seconds German Hang + 400M Run
B) Press 3rep 45/75/95/115/125/130(1)
C) Bench 1rep @ 95/135/185/215/225/235 + 4×1 @ 215 – based on the last time I 1repped that’s +40lbs, which is ridiculous
D) Ladder – 3/6/9/6/3 C2B Pull Up/HSPU – Made it under 9min but not pretty. C2B not a problem, HSPU MANY problems
E) 100 Band Pull Apart