WOD 6/4/14
8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility
A- WU- For Time: 100 Double Unders -5 Minute Cap + 2 RNFT of: 3 Ring Dip/10 Press (15/45)/10Diamond Push Up
B- Jerk- 7 Minutes to 75-80% + 3 HSPU/3 Jerk @ 75-80% EMOM For 6 Minutes
Notes: If Jerk feels easy go with 80% if not go with 75%/If You bit off more than you could chew drop down to 75%
C- 3 Minutes To WU Clapping Pull Up + 21/15/9 RFT of: D.B. Push Press (45/25×2)/Clapping Pull Up -9 Minute Cap
Notes: Sub any style pull up if necessary/Increase the weight on D.B. for an additional challenge but make sure to finish in time cap.
*D- NFT- 20/20/20/20 Banded Pull Aparts + 10/10/10 D.B. Renegade Row (HAP) + 50 Dynamic Black Burns + Accumulate 2 Minutes Supine Chinese Plank
* Complete as much of D as possible
Post your scores to the Whiteboard.
Ooooooohhh wWeee Paul, looking SHARP !
Hey Guys – we are trying out this new feature. Please get involved.
This is going to help track your workouts – check the leaderboard all day long and much more. Please try it out and send me some feed back.
Watch this video
http://www.youtube.com/watch?v=4hUoJ6zlBJ0
Late Post:
A) 100 du’s in 1:04 & mobility
B) 6min EMOM 3 Jerk / 3 HSPU – this was a complete failure, worked at 145 then 115
C) 21-15-9 DB push press @ 45 & clapping pull up – 6:40
D) 4×20 banded pull apart / 3×10 ea Renegade Row @ 45 / 50 dynamic blackburns
04/10/2012Jeremy HowardElite WOD: 12.4 PR!!!!!!!!!!! Got 248 reps, thats 3 more muscle ups than when Talayna bgolged abt me puking lol, oh and I didn’t puke this time, man that was a destroyer of a WOD