WOD 5/10/14
8 Minutes of Hip/Back/Shoulder Mobility
A- WU- 1K Row @ 24 SPM + 3 RNFT of 10 Each: Ring Row/Diamond Push Up/T2B/GHD Hip Extension -10 Minute Cap
B- Squat Clean Thruster- 8-10 Minutes To A Challenging Single
C- Alternating Ladder of: 1-10 Thruster (95/65)/10-1 GHD Sit Up + Penalty Burpees
Notes: Sub 20-2 Ab Mat Sit Ups for GHD Sit Ups/If this is your first exposure to GHD Sit Ups please ensure that you limit your range of motion to parallel to avoid excessive soreness/5 WallBall Penalty every time bar is dropped.
D- NFT- 100 Banded Good Morning + Prone Chinese Plank– 3 Rounds of Max Time Under Tension; 1 Minute Rest Between Efforts
A: 1k row – 3:48
B: 1RM Sqt Cln Thruster – 95/135/155/175/185
C: 10-1 Thruster / GHD – 10:14rx
D: 100 Banded GM
A- WU- 1K Row @ 24 SPM (1:52) + 3 RNFT of 10 Each: Ring Row/Diamond Push Up/T2B/GHD Hip Extension -10 Minute Cap
B- Squat Clean Thruster- 8-10 Minutes To A Challenging Single
95/115/135/155/175fail my legs took a beating this weekend.
C- Alternating Ladder of: 1-10 Thruster (95)/10-1 GHD Sit Up
10:47rx
Just an off day overall.
correction on the row: 3:42