WOD 5/28/13
6 Minutes of: Over Head/Ankle/Shoulder/Wrist Mobility
A- WU- 2 Rounds Of: 30 Seconds Each: Gymnastics Bear Crawl Forward/Backward/Crab Walk Forward/Backward + 30 Seconds German Hang (modify if necessary)
B- Hang Snatch- 12 Minutes To A Heavy Single
C- Weighted Pull Up- 10 Minutes To A Heavy Single
D- 12Minute AMRAP of: 400M Run/30 Burpees
*E- 15/15/15 V-Up + 15/15/15 GHD Back Extension
*=If Time Permits
A- WU- 2 Rounds Of: 30 Seconds Each: Gymnastics Bear Crawl Forward/Backward/Crab Walk Forward/Backward + 30 Seconds German Hang (modify if necessary)
B- Hang Squat Snatch- 12 Minutes To A Heavy Single 65/75/85/90 (F)/90 (F)
C- OHS- 5 EMOM for 7 minutes at 65% of 1RM: 70#
C- Weighted Pull Up- 10 Minutes To A Heavy Single: 44# KB
D- 12Minute AMRAP of: 400M Run/20 Burpees/12 DB (25#) alternating snatch- 15:41
Accessory work- 100 banded pull a parts/100 banded elbow extensions
Warm Up – 3 RNFT of 15 V Ups/ 15 Hip extensions
Axel DeadLift Singles – 125/175/205/225/235 Failed but it was so freaking close 🙁
1 1/4 Squat – 95/125/145/165 🙂 first time working on these.
Strick pull Ups 1 rep every 30 seconds for 10 minutes.
A- WU- 2 Rounds Of: 30 Seconds Each: Gymnastics Bear Crawl Forward/Backward/Crab Walk Forward/Backward + 30 Seconds German Hang (modify if necessary)
B- Hang Snatch- 12 Minutes To A Heavy Single
45/75/95/105/115 – more of a power snatch to overhead squat but that’s also a PR so I’ll take it
C- Weighted Pull Up- 10 Minutes To A Heavy Single
25/35/44/53/70(f) – big kettlebell
D- 12Minute AMRAP of: 400M Run/30 Burpees
2rds+400m+25 Burpees
Good class, everyone ran even with the rain. Sweaty enough by the end it didn’t matter anyway.
Awww Dave welcome to the blog!!