WOD 5/20/15
8 Minutes of Back/Hip/Ankle/Shoulder Mobility
A- WU- 3 Minutes of Triple Under Practice + 2 Minutes To WU Curtis P’s (95/65) + 4 Minute AMRAP @ 70% RPE -10 Minute Cap
B- Front Squat- 12 Minutes To A Challenging Double
C- Sumo Deadlift- 12 Minutes To A Challenging Double
D- 2 Rounds of: 3 Minutes Each- 200M Run/20 GHD Sit Up/Max Burpees in time remaining; 3 Minutes Rest Between Rounds or 2 Rounds of: 3 Minutes Each- 200M Run/20 Ab Mat Sit Up/Max HRPU in time remaining; 3 Minutes Rest Between Rounds
Congratulations to Kristeli for Graduating College today!
You’re so cool girly, what a great accomplishment! Now we can spend more time together YAY!!
🙂
Congrats to Kristeli!!
A:Curtis P’s (95/65) + 4 Minute AMRAP @ 70% RPE – 16
B: Pause FS- 1RM 2s/3s hold- 275PR
C: Conventional DL- 1RM- 405PR
D: 3 Rounds of: 3 Minutes Each- 200M Run/20 GHD Sit Up/Max Burpees in time remaining; 3 Minutes Rest Between Rounds- 54 burpees- RX
E: 12/12/12 GHR #90 – 8/8/8/8 Tricep Rollback- #25
Weighted Plank- 3 rounds max @ 25kg
A) 4 Min AMRAP : Curtis P’s (95) – lost count, 15-ish
B) FSQ 1rep (2/3/x/1) – 225 (not a max effort, trying not to ruin my back)
C) Sumo DL 1rep – 335 (again focused on form)
D) 3 Rounds of: 3 Minutes of – 200M Run/20 GHD Sit Up/Max Burpees & Rest – 76 Burpees
E) 12/12/12 Reverse Hyper & 8/8/8/8 Tricep Rollback (25×2)
F) Weighted Planks MEx3 (25kg) (to make up tomorrow)