WOD 5/8/15
8 Minutes of Shoulder/Wrist/Hip/Ankle Mobility
A- WU- 3 Rounds of 45 Seconds Each: Triple Under Practice/Wall Facing Shoulder Taps/PVC OH Duck Walk Forward; 15 Seconds To Transition Between Movements or 3 Rounds of 45 Seconds Each: Double Under Practice/Plank Shoulder Taps/PVC OH Duck Walk Forward; 15 Seconds To Transition Between Movements -9 Minute Cap
B- Hang Snatch- 15 Minutes To A Challenging Single
C- For Time- 20 Each: Hang Power Snatch (95/65)/OHS/Power Jerk/HPC/Calorie Row/HRPU/Pull Up/Air Squat or For Time- 20 Each: Hang Power Snatch (75/45)/OHS/Power Jerk/HPC/Calorie Row/HRPU/Ring Row/Air Squat
D- Ring Support L-Sit or Tuck Support Max Hold- 3 Attempts To Accumulate As Much Time Under Tension As Possible; 45 Seconds Between Efforts
Post your scores to the Whiteboard.
Collar 2 Collar… now I can see how wide that grip actually is.
Well I am having so my pain in my elbows.. I couldnt rock with my class today.
Worked on
400m run NFT
Push Press 2/2/2 @ 105/115/120
Back Squat 2/2/2 @ 185/205/225
Hang Sntach from the blocks – 2/2/2/2/2 @ 80lbs
4.3.2.1 OHS, climbing 115/125/135/145 (continue right into the next lift at this weight)
4.3.2.1 Front Squat 145/155/165/175 (continue right into the next lift at this weight)
4.3.2.1 Back Squat 175/185/195/205
4 rounds
21 WB (14#)
18 pull ups
15 KBS (35#)
12 HSPU
13:57 Rx