WOD 8/9/15
8 Minutes of Shoulder/Wrist/OH Mobility
A- WU- 3 Rounds of 45 Seconds Each: Triple Unders (Double Unders)/Handstand Walk (Practice)/Hollow Rock
B- Bench Press- 15 Minutes To A Heavy Double
Notes: Take as many attempts as necessary/Rest as needed between efforts.
C- 3 RFT of: 21 HRPU/400M Run/15 Thruster (75/45)/50 Double Unders or 3 RFT of: 21 HRPU (modified if necessary)/400M Run/15 WallBall (20/10-max height)/1 Minute Practice Double Unders
*D- Rope Climb- 10 Minutes Advanced Rope Climb Practice
Notes: Choose an advanced (advanced for you) variation and work on it/Full ROM using various wraps, legless, L-Sit and or Weighted/The goal is to complete 5-10 repetitions in 10 minutes/*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
Dropped in to Crossfit Original Addicts:
WU
2rds: 25 cal row/20 air squats/10 push ups/30 sec handstand hold
FT: 21-18-15-12-9-6-3
Burpees
OH lunges (10kg)
U.S. KB swings (24kg)
Goblet squats (24kg)
29:23rx
Word up Sam, that’s a good one.
A) 3 Rounds of 45 Seconds Each: Calorie Row /Handstand Walk/Triple Unders
B) Press 1rep – 130
C) Press 0:45 EMOM 9×3@80
D) 3 RFT of: 21 HRPU/400M Run/15 Thruster (75)/50 Double Unders – 12:35
E) Descending Ladder of: 9-1 Bench Press (155)/1 Legless Rope Climb between rounds – 18:05 (first round at 165, bad idea)
F) 2K Row – 7:31 (not my best effort, pretty beat at this point)