WOD 6/18/13
8 Minutes of Wrist/Over Head/Lat/Pec/Shouder Mobility
A- WU- Half Tabata- Row + 3 RNFT of: 10 Push Up/5 Pull Up/15 PVC OHS/20 Anchored Sit Up
B- Push Press- 15 Minutes To A Heavy Single (possibly a new 1RM); 90 Seconds to 2 Minutes Rest between efforts
C- Seated K.B. or D.B. Press- 12/10/8/6/4/2/1 Max Effort; 90 Seconds between efforts
D- 21/15/9 RFT of: Ring Push Up/D.B. Snatch Left/D.B. Snatch Right (45/25)/Chin Up
Deceptively tough, this WOD
10:34 for D.
A: WU: Half Tabata: Row + 3 RNFT of: 10 Push Up/5 Pull Up/15 PVC OHS/20 Anchored Sit Up
B: Push Press: 15 Minutes To A Heavy Single (possibly a new 1RM); 95/115/135/145F.
C: Seated K.B. or D.B. Press: 12/10/8/6/4/2/1 Max Effort; 90 Seconds between efforts: 25 each – I liked these, my shoulders need the work.
D: 21/15/9 RFT of: Ring Push Up/D.B. Snatch Left/D.B. Snatch Right (45/25)/Chin Up: DNF (late for work)
I lost my mayorship, thanks to being 5 days now without a phone. I will get it back Brian, guaranteed.
I’ve been like two check-ins behind you for most of the last two months. I’m sure you’ll catch up quick.
Don’t get crazy boys. Yana is back this week!! She snatch it from you both.
8 Minutes of Wrist/Over Head/Lat/Pec/Shouder Mobility
A- WU- Half Tabata- Row + 3 RNFT of: 10 Push Up/5 Pull Up/15 PVC OHS/20 Anchored Sit Up
B- Push Press- 15 Minutes To A Heavy Single (possibly a new 1RM); 90 Seconds to 2 Minutes Rest between efforts(125# PR)
C- Seated K.B. or D.B. Press- 12/10/8/6/4/2/1 Max Effort; 90 Seconds between efforts 15#/18#/25#
D- 21/15/9 RFT of: Ring Push Up/D.B. Snatch Left/D.B. Snatch Right (45/25)/Chin Up (12:56 Rx)
WU- Half Tabata- Row + 2 RNFT of: 10 Push Up/5 Pull Up/15 PVC OHS/20 Sit Ups
Push Press- 65/85/95/105F/100/105F
Seated K.B. or D.B. Press- 10lbsx12/15lbsx10/18lbsx8/18lbsx6/18lbsx4/25lbsx2/26lbsx1
21/15/9 Push Ups/D.B. Snatch Left/D.B. Snatch Right @ 25lbs/Chin Ups with a Blue Band.
Tahst right i said it!! Blue Band damn it!!!
A: WU: Half Tabata: Row + 3 RNFT of: 10 Push Up/5 Pull Up/15 PVC OHS/20 Sit Up
B: Push Press: 15 Minutes To A Heavy Single (possibly a new 1RM); 95/135/155/175/185(PR)/190(f)
C: Seated K.B. or D.B. Press: 12/10/8/6/4/2/1 – 25/25/35/35/45/45/45
D: 21/15/9: Ring Push Up/D.B. Snatch Left/D.B. Snatch Right (45/25)/Chin Up – 11:54rx
B. Push Press – first time doing this aside from training, it’s fun to find the ceiling on all the new lifts
75/95/105/115/125/135/145/155/165PR
C. 12@25/10@25/8@25/6@35/4@35/2@45/1@45
D. 35lb in 12:14