WOD 4/8/15
8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility
A- WU- 200M Run + 3 RNFT of: 5 WallBall (20/14- Max Height)/3 Strict Pull Up/1 WallWalk or 200M Run + 3 RNFT of: 5 WallBall (16/12#- Max Height)/5 Ring Row/3 Inch Worm
B- Power Jerk- 15 Minutes To A Challenging Single
C- 15/12/9 RFT of: Strict HSPU/Front Squat (155/105) or 15/12/9 RFT of: Seated D.B. Press (you decide weight/challenge yourself)/Front Squat (115/75)
*D- 100 Banded Pull Apart/Banded Push Down/Banded Seated Ham Curl
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
Lunch drop in at Solace
Finally got to do a chipper that Marcos programmed for my bday last year- wonder what I’ll get this year 😉
For time-
Buy in 75 DU
39 box jumps
39 wall balls (14#)
39 bar facing burpees
39 deadlifts (115#)
39 cal row
39 KBS (1 pood)
39 T2B
cash out 75 DU
21:32
I couldn’t resist snatching afterwards (really want to practice on getting my butt back rather then stepping my foot out- I’m channeling Patty’s form when I do this- even Marcos told me I reminded him of when Patty snatches when I did Isabel last night and I take that as a pretty big compliment b.c the boy can snatch!
11 minute EMOM 3 Power Snatch
85# for 1/95# for 3 sets/100# for 3 sets/105# for 2 sets/110# for 2 sets
A) Warm Up – 3 RNFT of: 200M Run/5 Thruster (95)/4 Strict C2B/3 HSPU (no strict for me)
B) Power Jerk From The Blocks 3rep – 85kg
C) For Time : 15/12/9 HSPU (also no strict yet) / FSQ (155) – 8:26ish, disaster… I did appreciate the cheering from the team though
D) Farmers Carry – 10 Rounds of: 40 Yards Max UB Carry – 1@50/4@100/5@130lbs (each)
E) 100 Band Pull Apart / 100 Band Ham Curl / 2min FSQ racked hold (45) + YWTA’s
F) Muscle Up tomfoolery