8 Minutes of Shoulder/Wrist/Back/Hip/Ankle Mobility

A- WU- Half Tabata- WallBall (20/14-Max Height) + 400M Run

B- Shoulder Press- 12 Minutes To A Challenging Single

C- Handstand Walk- 10 Minutes Accumulate Max Distance or 10 Minutes of Practice

D- 10 Minutes To WU Rope Climb/Push Press (115/75)/Row + 3 RFT of: 18 Push Press (115/75)/2 Rope Climb/15 Calorie Row or 10 Minutes To WU Partial ROM Rope Climb/Push Press (85/45)/Row + 3 RFT of: 15 Calorie Row/18 Push Press (85/45)/2 Partial ROM Rope Climb

*E- GHD Sit Up- 10/10/10/10 + Good Morning- 8/8/8/8/8 (HBD)

*= Complete as much as possible in time remaining.

Post your scores to the Whiteboard.

2 replies
  1. Tammyli
    Tammyli says:

    Had a great Sunday. Especially because the SUN came out!

    Thanks for coming to our fun run today.

    The loop in prospect park – 30:09

    Reply
  2. Smanik
    Smanik says:

    A) Half Tabata – WB (Max Height) + 400M Run
    B) Push Press 1rep – 175
    C) Strict Press 1rep – 125 & Bamboo Bar press 3x max reps – 20 / 20 / 17 (increased weight each round, not sure what it was though)
    D) Pendlay Row 10rep – 155
    E) “Sprint” WOD – 3rft of : 2 Rope Climb / 15 Cal Row / 15 DB Push Press (25×2) – 5:31
    F) Half TGU 5x3ea (20/20/20/24/32kg) + 3×10 YWTA + 25 Band Pull-Apart

    Then:

    Park Loop (3.36mi) : 23:31

    Fun day, but left me totally spent.

    Reply

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