WOD 4/19/13
8 Minutes of Hip/Back/Lat Mobility
A- WU- Row 3 Minutes @ 90% RPE + 2 RNFT of: 5 Standing Broad Jump/5 Forward Rolls/5 Skin The Cat/5 Wall Walk
B- Hang Snatch (@ Knee)- 15 Minutes To A Heavy Single
C- Front Squat- 10 Minutes To A Heavy Triple
D- 9 Minute AMRAP of: 10 Push Up/15 Ab Mat Sit Ups/20 Air Squats
B- Hang Snatch (@ Knee)- 15 Minutes To A Heavy Single — 95lb (PR)
C- Front Squat- 10 Minutes To A Heavy Triple – 110 lb
D- 9 Minute AMRAP of: 10 Push Up/15 Ab Mat Sit Ups/20 Air Squats – 7 rounds even
Thanks Jes! And what a nice day out!
Warm up – 1 min Row + 500m row – 2:13.2
2 split jerks + 2 racked lunges @ 95 lbs – 8 rounds with 60sec rest
Bench press 3rep Max + 10 Goblet squats EMOM – 65/70/75/80/85F/75/75/75 & 20k KB
15/12/9 – seated DB press @10lbs/ Wall Ball @ 14/ row for cal
100 Banded Push Ups for time – 6:49 only 25 reps banded
100 Banded GoodMornings
😉 hi Marina
A- WU- 5 each snatch pull/high pull/muscle snatch/snatch drop/ohs/snatch press/sots press/duck walk forward/duck walk backward 45#
B- Hang Snatch- WU 3@45/75/95 WS- 1@105/115/125/135/145/155f/155
C- Power Jerk- WU- 3@125/135 1@145 WS- 1@155/165/175/185f/185
D- Bench- WU- 5@45/95/3@135 WS- 2/2/2/2/2/2/2/2/2/2/2/2 @ 150
E- Olympic Squat- WU- 2@45/135/185 WS- 2@205/225/245
F- GHR- 5/5/5 + Reverse Hyper- 20/20/20 @ 50#