WOD 5/24/15
8 Minutes of Shoulder/Wrist/OH Mobility
A- WU- 2RNFT of: 10 D.B. Press (45/25#X2)/10 D.B. Front Squat/10 Each Alternating D.B. Renegade Row/10 Calorie Row or 2RNFT of: 10 Calorie Row/10 D.B. Press (12/8Kgx2)/10 K.B. Front Squat/10 Each Alternating K.B. Two Arm Row – 5 Minute Cap
B- Close Grip Bench Press- 6 Minutes WU To 50% of 5/10/15 + 3 Every 45 Seconds For 9 Rounds
C- 5 Minutes To WU Ring Dips/WallBall/Double Unders + 7 RFT of: 6 Ring Dip/12 WallBall (20#-10’/14#-9′)/25 Double Unders or 5 Minutes To WU Box Dips/WallBall/Single Unders + 7 RFT of: 6 Box Dip/12 WallBall (20/14#-Max Height)/50 Single Unders
*D- 100 Each NFT: Banded Push Down/Banded Pull Apart
*= Complete as much as possible in time remaining/ Partition as needed.
Post your scores to the Whiteboard.
Marcos and I did Fridays program
WU- 3 rounds
50DU
10 GHD sit up
15 USSR kbs (2/1.5 pood)
5 strict hspu
Squat-
3×5 @175
Marcos 90% 345 1/1/1
FT
60 DL (115/75)
50 HPC
40 Jerk
30 Snatch
M-12:05 Rx
T- 12:13 Rx
Work with someone that will push you and you might surprise yourself!
Iz- this was awesome and horrible 😉