WOD 7/14/14
8 Minutes of Shoulder/OH/Wrist/Back/Hip/Ankle Mobility
A- WU- 3 Rounds of: 10 Ring Rows/10 OHS (PVC/15/45#)/10 T2B/20 Double Unders – 7 Minute Cap
B- Bar Muscle Up- Practice 10 Minutes -Or- 10 Minute AMRAP
C- 5-8 Minutes WU- Box Jump/OHS/KB Snatch + 3 RFT of: 6 Box Jump (30/24″)/12 OHS (95/65)/24 K.B. Snatch (20/16Kg)
Notes: For Box Jumps make every attempt to alternate stepping down from the box/For OHS Substitute Front Squat or limit R.O.M to suitable depth if lacking requisite mobility/For Snatch alternate arms every rep /Scale height of box jump to 24/20″ if necessary/Scale OHS weight down to 75/45 for beginners or up to 135/95 for competitors/Scale Snatch weight down to 16/12Kg for beginners or up to 24/20Kg for competitors.
*D- 3 RNFT of: 15 GHD Sit Up/30 Second L-Hang; 30 Seconds Rest
Notes: Accumulate 30 Seconds in an L-Hang immediately after completing 15 GHDSU/Scale R.O.M on GHDSU if necessary or sub GHDSU with AbMat Sit Up.
*D= If time permits/Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
10 minute amrap of bmu. Ouch
C is for cookie, and that’s good enough for me
C is also the segment of this WOD that combines a set of exercises that really challegne you to maintain good form, especially when tired. Good programming coaches. Always pleasant to have a new challenge.
You had cookies? Wtf? No sharing?
I agree with Koves this was a good one. That OHS felt heavy the 2nd round especially after those KB snatches. I should’ve done 115# – *NO REP!*
🙁
I saw Jon R working really hard on his Bar MU with Adam!!
Great work today guys
Sam,
Your notes on the Bar MUs was hilarious. I’m still laughing
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