WOD 5/18/15
8 Minutes of Shoulder/Wrist/Ankle/Hip Mobility
A- WU- 3 Minutes Triple (Double) Unders Practice + NFT- 15 Each: PVC OHL/Snatch Balance/Duck Walk Forward/Backward/Prone Pass Through + 30 Seconds Each: Max Reps Banded Pull Apart/Hold German Hang or (PVC Pass Through)
B- Hang Power Snatch (Pos 2)- 15 Minutes To A Challenging Single
C- Hang Power Snatch (Pos 2)- 6 EMOM for 5 Minutes @ 60-70% of above
D- Pendlay Row- 12/12/8/8/5/5 (HAP)
E- T2B- 3 Minutes Max Reps or Hanging Knee Raises- 3 Minutes Max Reps
Post your scores to the Whiteboard.
A) 3min triple under practice & snatch drills
B) Hang Power Snatch 1rep – 67kg
6 EMOM for 5 Minutes @ 47kg
C) BTN Snatch Grip Sots Press 3rep – 28kg (30kg fail-zone)
D) Pendlay Row – 12@40/50 8@55/60 5@70/80kg
E) 3min max:
T2B = 43
GHD Hip Extension (45lbs) = 55
F) Y’s,W’sT’s & A’s 2x10rep (2.5kg ea)
F- 10-15 Minutes Mobility