WOD 5/9/13
5 Minutes Shoulder/Back Mobility
A- WU- 3 Minutes Triple or Double Unders Practice + 5 RFT of: Cindy (7 Minute Cap)
B- Weighted Pull Up- 10 Minutes To A Heavy Triple
C- Pendlay Row- 8 Minutes To A Heavy Single + 10/10/10/10 @ 70%; 1 Minute Rest Between Sets
D- For Time- 12/9/6 RFT of: C2B/Renegade Row each (45/25×2)/K.B. Swing (2/1.5 Pood)/Row Calories
A- WU- 3 Minutes Triple or Double Unders Practice
Benchmark WOD- 500m row/30 push ups/40 sit ups/50 air squats/500m row- not gonna tell my time, but let’s just say I PR’d
B- Weighted Pull Up- 10 Minutes To A Heavy Triple 3@5#/3@10#/3@15#/2@15# failed at 3
C- Pendlay Row- 8 Minutes To A Heavy Single + 10/10/10 @ 70%; 1 Minute Rest Between Sets- 115# heavy single/ worked at 75# for 3 sets
D- For Time- 12/9/6 RFT of: C2B/Renegade Row each (45/25×2)/K.B. Swing (2/1.5 Pood)/DU (24/18/12)- 8:03 Rx
Yeaaaaa kenny.