WOD 4/17/15
8 Minutes of Back/Ankle/Hip Mobility
A- WU- 400M Run @ 75% RPE + 20 Burpees AFAP + 3 RNFT of: 5 Strict C2B/4 WallWalk/3 Broad Jump or 400M Run @ 75% RPE + 20 Burpees AFAP + 3 RNFT of: 5 Ring Row/4 Inch Worm/3 Broad Jump – 9 Minute Cap
B- Deadlift- 15 Minutes To A Challenging but perfect single
C- Griff= For time: Run 800 meters/Run 400 meters backwards/Run 800 meters/Run 400 meters backwards
Air Force Staff Sgt. Travis L. Griffin
Post your scores to the Whiteboard.
Avoiding heavy deadlifts so worked cleans.
60×3 / 75×2 / 1@84/93/103/109/114(251#) PR!
A- Warm Up- 500m row + 3 RNFT of: 5 Ring Row (feet elevated to a box)/10 USA KB Swing (16Kg)/15 HRPU
B- Strict Pull Up- 3 Rounds of: 1 Minute Max Reps; 60-90 Seconds Rest Between Efforts: 12/11/11
C- Clean DeadLift- 18 Minutes To A Heavy Single : 245lbs alternating grip/225lb regular grip
D- K.B. Snatch- 3 minutes to WU to (16Kg) + 6 Minutes AMRAP: 72
Notes: Once the timer has started you are not permitted to set the k.b. down or rest it on your body/if you do your done with the workout/you can switch hands as many times as necessary/you can rest with the k.b. in the hang position
E- Griff: subbed Griff: 2 rounds of 1K row +20 ring pushups
F- 15 Minutes of MOBILITY!!
A) Warm Up – 400M Run + 3 RNFT of: 5 Ring Row (feet elevated to a box)/10 USA KB Swing (24Kg)/15 HRPU
B) Ring Dip – 3 Rounds of: 1 Minute Max Reps; 60-90 Seconds Rest Between Efforts – 25/18/16
C) Clean DeadLift 1rep – 355
D) K.B. Snatch – 6 Minutes AMRAP UB @ 24kg – 96
E) Griff – 11:56
F) 15 Minutes of MOBILITY!!