WOD 5/3/13
3 Minutes of Over Head/Ankle/Shoulder Mobility
A- WU- 3 Rounds of: 30 Seconds each- Jumping Jacks/Mountain Climbers/Flutter Kicks + PVC Burgener Warm Up/Skill Transfer Exercises
B- Hang Snatch (full squat)- 10 Minutes To A Heavy Single
C- Over Head Squat- 10 Minutes To A Heavy Single + 3/3/3 @ 85%; 2 Minutes Rest Between Sets
D- Jackie= For Time: Row 1K/50 Thrusters (45lbs)/30 Pull Ups
Congrats to everyone who pr’d today. Special thanks to head coach for the programming.
Oops wrong day.
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A- WU- 3 Rounds of: 30 Seconds each- Jumping Jacks/Mountain Climbers/Flutter Kicks + PVC Burgener Warm Up/Skill Transfer Exercises
B- Hang Snatch (full squat)- 2 emom for 8 minutes @ 80% 115- not thrilled with this weight but It was harder than I remember
C- Over Head Squat- 10 Minutes To A Heavy Single + 3/3/3 @ 85%; 2 Minutes Rest Between Sets
worked at 155
D- Jackie= For Time: Row 1K/50 Thrusters (45lbs)/30 Pull Ups- 9:34 a pr for me on this by about a minute i think
oops 9:24 last time on jackie damn and I thought I was making progress..
A- WU- 3 Rounds of: 30 Seconds each- Jumping Jacks/Mountain Climbers/Flutter Kicks + PVC Burgener Warm Up/Skill Transfer Exercises
B- Hang Snatch (full squat)- 1 @ 75/95/115f/115/125
C- Front Squat (OH was bothering my shoulder so opted for this): 5 @ 95/115/135/135
D- Jackie= For Time: Row 1K/50 Thrusters (45lbs)/30 Pull Ups: 9:12 Rx
Cash Out: 1 mile run. Getting ready for Sunday good call Yana!
B- Hang Snatch (full squat)- 95/115/125/135/145/145/155f
C- Over Head Squat- 10 Minutes To A Heavy Single 95/115/135/145/155
D- Jackie= For Time: Row 1K/50 Thrusters (45lbs)/30 Pull Ups- 8:09 rx
First time doing this wod