WOD 6/12/15
8 Minutes of Shoulder/Hip/Back/Wrist/Rack/OH/Ankle Mobility
A- WU- 3 Rounds of: 200M Run; Rest 1:1 + NFT- 15 Each 1 Arm K.B. Thruster (HBD)/15 Taters/15 Each K.B. Snatch -9 Minute Cap
Notes: HBD= Heavy But Doable/ You determine the weight.
B- 1 Power Snatch + 2 Hang Snatch (Pos 2)- 15 Minutes To A Max For The Complex
C- Power Clean + Power Jerk- 10 Minutes To A Challenging single
D- 9 Minute Ascending Ladder of: 1 Power Clean + Power Jerk (@60-70% of above)/1 Front Squat/ 2 Power Clean + Power Jerk/2 Front Squat/ 3 Power Clean + Power Jerk/3 Front Squat
Notes: Continue in this fashion for 9 Minutes.
Post your scores to the Whiteboard.
Who is heading to the beer garden tonight?
A) 3 Rounds of: 200M Run; Rest 1:1 + NFT- 15 Each 1 Arm K.B. Thruster (20kg)/15 Taters/15 Each K.B. Snatch
B) 3 Position Snatch – 63kg
C) Power Clean + FSQ + Power Jerk + Split Jerk – 85kg
D) 9 Minute Ascending Ladder of: Power Clean + Power Jerk (60kg)/1 Front Squat – 6+13
E) Muscle Up – 10 singles (1 strict)
F) HSPU – 10 eccentrics (1 strict press out!)
G) Weighted Pistol – 12kg
Rough one. Way too hot.