WOD 6/13/13
5 Minutes of Shoulder/Hip/Wrist/Ankle Mobility
A- WU- For Time: 200M Run/20 WallBall (20/14)/200M Run/15 WallBall (all male and female athletes to 10′ target!) – 6 Minute Cap
B- Death By Thruster- 2 Minutes to Warm Up to 95/65lb + 1 rep the first minute, 2 reps the second minute, 3 the third/continue in this fashion until no longer able to complete number of reps in a minute. -15 Minute Cap
C- Pendlay Row- 5/5/5/3/3 Max Effort -10 Minute Cap
D- 12 Minute AMRAP of: 5 Butterfly Kipping Pull Up / 4 HSPU/ 3 Pistols/ 2 Wall Walk/ 1 Rope Climb
A) 4:00
B) 6 rounds rx (probably should have scaled the weight)
C) Pendlay rows: 65×5/75×5/85×5/95×3/95×3
D) 4 rounds + 5 pullups + 2 HSPU
– went to regular kipping pullups after a couple rounds
– pistols were slightly assisted.
Warm Up – 3:15
DBT – 11rds + 6
Pendlay Rows 5/5/5/3/3 @ 95#
Metcon – 5rds + 5
A- WU- For Time: 200M Run/20 WallBall (20/14)/200M Run/15 WallBall – 2:59
B- Death By Thruster- 95lb – 9rds+7+2rds of burpees because the ladies in my class were boss
C- Pendlay Row- 5/5/5/3/3 Max Effort – 95/115/115/135/135
D- 12 Minute AMRAP of: 5 Butterfly Kipping Pull Up / 4 HSPU/ 3 Pistols/ 2 Wall Walk/ 1 Rope Climb
5rds with hand stand practice and assisted pistols, two of my biggest weak spots in one workout