WOD 4/3/14
8 Minutes of Shoulder/Wrist/OverHead/Thoracic Mobility
A- WU- For Time: 30 K.B. Mr & Mrs Spectacular (20/12kgx2) -6 Minute Cap
B- Press- 5 Minutes to WU to working weight + 5 EMOM for 10 Minutes (HBD)
Notes: Choose your weight wisely/Scale weight if you were too ambitious.
C- 5 RFT of: 15 Wall Ball (20/14-10′)/21 USA K.B. Swing (24/16kg)/9 Push Up
Those of you who are involved in the paleo challenge, please be sure to do the WOD before Friday. Ask your coach to help you out.
500m row/ 30 Push Ups/ 40 Sit ups/ 50 air squats/ 500m row For time!
No shoulder work today! The warm up was tough enough
A- WU- For Time: 30 K.B. Mr & Mrs Spectacular (20/12kgx2) abput 6 minutes
B- Press- 5 Minutes to WU to working weight + 5 EMOM for 10 Minutes (HBD) worked at 95 first 6 rounds than scaled down to 85. harder than I thought
Notes: Choose your weight wisely/Scale weight if you were too ambitious.
C- 5 RFT of: 15 Wall Ball (20/14-10′)/21 USA K.B. Swing (24/16kg)/9 Push Up- this hurt at 15 minutes Rxed
A: WU: For Time: 30 K.B. Mr & Mrs Spectacular (20/12kgx2): 16kg
B: Press: 5 Minutes to WU to working weight + 5 EMOM for 10 Minutes (HBD): 65lbs,
C: 5 RFT of: 15 Wall Ball (20/14-10′)/21 USA K.B. Swing (24/16kg)/9 Push Up: 4 rounds @ 14:09. Scaled way down on these towards the end. Adios shoulders, hopefully see you next week.
Hey it’s looks like these guys are trying to catch up in round 3..
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A) For Time: 30 K.B. Mr Spectacular @20kgx2 – 5:20
B) Press – 5 EMOM for 10 Minutes – 7@95/3@85
C) 5 RFT – 15 Wall Ball @20/10′/21 USA K.B. Swing 24kg/9 Push Up – 11:11
Ouch day.
WU- For Time: 30 K.B. Mr & Mrs Spectacular (20/12kgx2) not sure how long this took (too long) , but it messed up my grip something bad!
Press- 5 Minutes to WU to working weight + 5 EMOM for 10 Minutes 65#
5 RFT of: 15 Wall Ball (14-10′)/21 USA K.B. Swing (16kg)/9 Burpees (did this instead b/c it is less pressure on my wrist) 11:59