WOD 7/10/13
6 Minutes of Shoulder/Wrist/Thoracic/Pec Mobility
A- WU- Tabata- Lateral Ball Slam (20/15) + 2 RNFT of: 7 Clapping Push Up/7 Diamond Push Up/7 Pseudo Planche Push Up
B- Bench Press- 10/10/10/10/10 50-65% in 5% increases; 2 Minutes Rest Between Sets
C- Pendlay Row- 12/12/12/12 (115/75)
D- 9 Minute AMRAP of: 10 each Renegade Row (45/25×2)/10 HRPU/10 K2E
CHEST TO THE DECK BOY!
A: Tabata Wall Ball Slam – 144 + 2rds 7 deficit PU/Ring Dip/Tiger PU
B: Bench Press 5rds x 10 @ 110#
C: Pendlay Rows 4rds x 12 @ 115#
D: 6min AMRAP – 5ea DB Snatch @ 45# + 5ea Renegade Row w/ Press @ 25# – 4rds + 5 + 5
Posting out of turn here…
Crossfit I-missed-signing-up-for-class
Makeup Murph:
1.2Mi Run
100 Pull
200 Push
300 Squat
.8Mi Run
About 50:00
Realize now I should have gone 5x10x15 and not 10x20x30 across… Will make this time easy to smoke in a year.
Anyway, I’ll be back on the schedule soon. Been a busy week.
At least you were able to get in a good WOD. Nice work Dave.
Tammy beat me to it but hurry back 🙂
A- Wu- 3 min row 70-90%
B- Oly Squat- Wu- 5@45/3@95/135/185 + Ws- 5/5/5/5/5/5/5@210lbs
C- Bench Press- 10@105/115/125/135/135lbs
D- Pendlay Row- 12/12/12/12@115lbs
Warm Up – 10 rounds of sprints. Thanks to my new friends Matt and Mike for timing me. Best round was 5.9 worst was 6.7
Squat – 10 rounds of 2 reps at 95lbs every 30 seconds.
Lateral Ball slam Tabata = 111 RXed
Bench – 10/10/10/10/10 @ 45-65lbs
Pendlayrows 12/12/12/12 @ 65
9 min Amrap – 3 rounds + 10 +7 @ 15lbs