WOD 3/9/15
8 Minutes of Shoulder/Wrist/OH/Ankle/Hip/Back Mobility
A- WU- 2 Rounds of: Run 400M; Rest 1:1
B- Power Snatch- 15 Minutes To A Challenging Single
C- 3 Rounds of: 6 Minute AMRAP- 400M Run/10 Power Snatch @70% of Above/15 Burpee/20 K.B. Shoulder To Overhead (20/12Kgx2)/25 T2B/30 Double Unders; 3 Minutes Rest Between Rounds or 3 Rounds of: 6 Minute AMRAP- 400M Run/10 Power Snatch @60% of Above/15 HRPU/20 D.B. Shoulder To Overhead (25/15#x2)/25 Tuck Up/90 Single Unders; 3 Minutes Rest Between Rounds
Post your scores to the Whiteboard.
Be careful on the run; I busted my a** on a sheet of black ice on the walk home this morning…not so hilarious for me; really hilarious for all the kids on the school bus who were pointing and giggling
You OK Mike.. I never know how important my abs were until I almost slipped down the stairs..
bruised ego is all I really walked away with…thanks for the love
amazing how difficult a little running can be after 5 months of winter! Not a good workout night for me, not much energy or focus, looking forward to a reboot tomorrow! Loved watching all the badass ladies and gentlemen doing/re-doing 15.2 🙂
A) 200m @ 50% then 3x200m shuttle run
B) Power Snatch 1rep @ 67kg (PR) 3×1@63kg 3×1@60kg
C) 3rds of : 6min AMRAP – 400m/10 PWSn@105/15 Burpee/20 KB S2OH (20kg)/25 T2B/30 DU – 21 T2B/12 T2B/4 T2B
D) 4min Pistol practice (banded)