WOD 7/12/13
6 Minutes of Shoulder/Wrist/Overhead/Hip/Ankle Mobility
A- WU- 3 Minutes of: Triple or Double Under Practice + 30 Seconds of: Forward/Backward CrabWalk/German Hang + PVC Burgener Warm Up + Skill Transfer Exercise
B- Hang Power Snatch- 10 Minutes To A Heavy Single
C- Nancy= 5 RFT of: 400M Run/15 OHS (95/65)
D- GHD Hip Extension- 15/15/15/15
6am Endurance WOD:
A: WU: 3 Minutes of: Triple or Double Under Practice + 2 x 200M Run
B: Hang Power Snatch: 8 Minutes To A Heavy Single: 75/95/105F
C: Nancy: 5 RFT of: 400M Run/15 OHS (95/65): 15:46 @ 75lbs. Not Rx, but still pleased with my OHS.
Feels great to be back. Thanks Coach Dariel for helping me with my shoulders.
It was great to see you back in action.
A: Warm Up
B: Snatch – 95/95/95/115/115/115/115
HPS – 135
C: Nancy – 15:32 rx (PR)
PR by almost a minute and first time I have done all the OHS unbroken. Smokes my legs and that kills my run so plenty of room for improvement there.
6 Minutes of Shoulder/Wrist/Overhead/Hip/Ankle Mobility
A- WU- 3 Minutes of: Triple or Double Under Practice + 30 Seconds of: Forward/Backward CrabWalk/German Hang + PVC Burgener Warm Up + Skill Transfer Exercise
I got about 20 triples and them the rope broke.
B- Hang Power Snatch- 10 Minutes To A Heavy Single
75/95/1125/135/155
C- Nancy= 5 RFT of: 400M Run/15 OHS (95/65)
17:03 Rx (Dariel kryptonite)
D- GHD Hip Extension- 15/15*3 sets @25
A. I was all proud of my high rep DUs and then got my bubble popped when not a single TU manifested, new goals baby, new goals
B. Hang Power Snatch – 65/85/105/115f/115f/115PR
C. Nancy 16:13 @ 75lbs, OHS felt good
D. GHD Hip Extension 15/15/15/15