WOD 4/24/14
8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility
A- WU- Run 200M @ 50-70% RPE + 1 Minute Max Reps Clapping Push Up; 1 Minute Rest + Run 200M @ 70-90% RPE + 45 Seconds Max Reps Clapping Push Up; 1 Minute Rest + 200M Run @ 100% RPE + 30 Seconds Clapping Push Up -10 Minute Cap
B- Bench Press- 8 Minute WU To 80% of 4/7/14 + 2 EMOM For 8 Minutes
C- 15/12/9 RFT of: Jerk (135/95)/Burpee Pull Up
*D- Supine Chinese Plank– In any additional time remaining, accumulate as much time under tension as possible.
Notes: Facing UP between two boxes or two stacks of bumper plates/Use yoga matts to cushion the boxes/If you are a ninja with these add weight for an additional challenge/Rest as needed between efforts.
Ooo Alex and Katie 🙁
Miss you guys!
A: WU: Run 200M @ 50-70% RPE + 1 Minute Max Reps Clapping Push Up; 1 Minute Rest + Run 200M @ 70-90% RPE + 45 Seconds Max Reps Clapping Push Up; 1 Minute Rest + 200M Run @ 100% RPE + 30 Seconds Clapping Push Up: 25, 18, and 13 clapping pushups
B: Bench Press: 8 Minute WU To 80% of 4/7/14 + 2 EMOM For 8 Minutes: First 4 at 140, remaining 12 at 135.
C: 15/12/9 RFT of: Jerk (135/95)/Burpee Pull Up: 11:24 @ 95 lbs
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