WOD 6/14/15
8 Minutes of Shoulder/Wrist/Thoracic/OH Mobility
A- WU- 3 Rounds of: 45 Seconds Each- WallBall (20/14-Max Height)/WallFacing Shoulder Taps/D.B. Renegade Row (HBD)
B- Bench Press- 15 Minutes To A Challenging Triple
C- Press- 5 Minutes WU To 50% of 6/7/15 + 3 Every 45 Seconds @ 50% of 6/7/15
D- 5 Rounds of 1 Minute Max Reps Each: Hanstand Walk (max distance)/Calorie Row/OH Walking Lunge (45/25) or 5 Rounds of 1 Minute Max Reps Each: WallFacing Lateral HandStand Walk/Calorie Row/OH Walking Lunge (35/15)
Post your scores to the Whiteboard.
A- WU- 3 Rounds of: 45 Seconds Each- WallBall (20/14-Max Height)/WallFacing Shoulder Taps/D.B. Renegade Row (HAP)
(Done)
B- Bench Press- 15 Minutes To A Challenging Triple 225# – Failed @ 245#
Axle Pendlay Row- 3/3/3/3/3 (HAP)
225#
C- Press- 3 Rounds of: Max Reps in 45 Seconds (HAP) + (super set) Legless Rope Climb- 1/1/1/1/1/1 (NFT)
95# 10 Reps per round + 6 Legless Rope Climbs
D- 1 Arm Bench Press- 8/8/8/8 Each (HAP)
55#
+ (super set) 1 Arm Alternating K.B. Bent Over Row- 5/5/5/5/5/5/5/5 (HAP)
2Pood
E- 5 Rounds of 1 Minute Max Reps Each: Hanstand Walk (max distance)/Calorie Row/OH Lunge (alternating legs/115/75/from the rack)
15′ per HSW, 12 Reps per Lunge, 12 Calories per
A) 3 Rounds of: 45 Seconds Each – WallBall (Max Height)/WallFacing Shoulder Taps/D.B. Renegade Row (55×2)
B) Bench Press 3rep – 225
C) Axle Pendlay Row 5×3 – 215? Axle plus 190lbs
D) Press – 3 Rounds of: Max Reps in 45 Seconds (65lbs) – 20/15/18 + 6x Legless Rope Climb
E) 1 Arm Bench Press – 4×8 Each (55) + 1 Arm Alternating K.B. Bent Over Row- 5×5 (2 Pood)
F) 4 Rounds of 1 Minute Max Reps Each: Hanstand Walk/Calorie Row/OH Lunge (95) – a few feet/80cal/28ea
Pull up workshop for extra credit. Gotta work on my hip drive. Thanks Dariel!