WOD 4/27/15
8 Minutes of Shoulder/Wrist/OH/Hip/Ankle Mobility
A- WU- NFT- 20 Each: Calorie Row/PVC Pass Through/OHS/BTN Sots Press/Kang Squat/Weighted Ab Mat Sit Up (HBD)
B- Snatch- 15 Minutes To A Heavy Triple (touch and go)
Notes: Coaches please ensure the big boys and girls are dropping on the OWL Platforms.
C- For Time: 30 OHS @ 80% of Snatch 3rm from above
*D- NFT- Pendlay Row- 8/8/8/8 (HAP) + D.B. Roll Back– 10/10/10/10 (HBD) + 1K Row
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
B- Snatch- 15 Minutes To A Heavy Triple (touch and go)
95# Working on technique
C- For Time: 30 OHS @ 80% of Snatch 3rm from above 75#
D- NFT- Pendlay Row- 8/8/8/HAP) 115# 500M Row
Warm up 30 Cal row for time = 2:09
Push Press 2/2/2/2/2/2 @ 100lbs Every 45 Sec
Back Squat 2/2/2/2/2/2 @ 180lbs EMOM
60 foot Hand Stand Walk practice – 3:45 & 4:25 Super PR on that
WU: 20GHD SU/20 panda pull (#45)/20 snatch balance/20 kang squat/ 20 cal row
Snatch: 2×20/2×40/60/65/70/73/70/67
C&J: 2×40/2×50/60/70/80/90/95
3s pause clean pull 3s down: 3x(135/155/165/175/185)
4 min max rep HSPU: 15 strict 15 kip
100 hollow rock/100 superman
snatch pull*