WOD 5/22/14
8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility
A- WU- 2 Minutes Max Reps Double Unders + 3 RNFT of: 3 HSPU/5 Ring Dip/7 Diamond Push Up/10 Each Renegade Row (45/25#x2) -5 Minute Cap
B- Bench Press- 6-7 Minutes WU To 85% of 5/12/14 + 3 EMOM For 5 Minutes @ 85%
C- HSPU- 3 Rounds of: 2 Minute AMRAP; 90 Seconds Rest Between Sets
Notes: Please scale accordingly/For competitive athletes please use a deficit/For beginner athletes please explore using bands or a box as an appropriate regression/If you are absolutely zapped and cannot perform any more HSPU regress to a conventional Push Up/Whatever you do avoid crashing down on your vertebrae as you get fatigued.
D- For Time: 25 K2E/25 GHD Hip Extension/25 Ring Pull Up/20 K2E/20 GHD Hip Extension/20 Ring Pull Up/15 K2E/15 GHD Hip Extension/15 Ring Pull Up -15 Minute Cap
Look at those GUNs Chrystie!!
A: WU: 2 Minutes Max Reps Double Unders: around 100
B: Bench Press: 6-7 Minutes WU To 85% of 5/12/14 + 3 EMOM For 5 Minutes @ 85%: 3/3 @ 150, 3@145, 3@135
C: HSPU: 3 Rounds of: 2 Minute AMRAP: mostly HRPU’s
D: For Time: 25 K2E/25 GHD Hip Extension/25 Ring Pull Up/20 K2E/20 GHD Hip Extension/20 Ring Pull Up/15 K2E/15 GHD Hip Extension/15 Ring Pull Up : 25/25/25/20/20/10 in 10 mins