WOD 7/26/15
8 Minutes of Shoulder/Wrist/OH/Back Mobility
A- WU- 3 Rounds of 10 Each: D.B. Push Up/Ring Dip/Seated D.B. Press (HBD)/Renegade Row/Calorie Row or 3 RNFT of 10 Each: Calorie Row/Hand Release Push Up/Box Dip/Seated D.B. Press (HBD)/Renegade Row
B- 2 Press + 1 Push Press- 15 Minutes To A Max For The Complex
C- 3 RFT of: 400M Run/15 Bench Press (135/95) or 3 RFT of: 400M Run/15 Bench Press (95/65) -12 Minute Cap
D- Annie= 50/40/30/20/10 RFT of: Double Unders/Ab Mat Sit Ups -15 Minute Cap
Notes: For Double Unders, pick a number that is challenging but manageable and complete that number of reps per round ex; 20,18,16,14,12 reps/If currently unable to do even a single double under do 100,80,60,40,20 Single Unders.
Post your scores to the Whiteboard.
A- WU- 3 Rounds of 10 Each: D.B. Push Up/Ring Dip/Seated D.B. Press (HBD)/Renegade Row/Calorie Row
35#’s – Got into 3 Round of dips
B- 2 Press + 1 Push Press
75KG
C- Squat Jerk- 3/3@50%+ 3/3@55% + 3@60/65/65% (for 50 and 55% hold every rep 2 seconds in the bottom position); After each set of Squat Jerk, complete 8 Pendlay Row with the same weight.
50KG
D- 3 RFT of: 400M Run/15 Bench Press (135/95) – 7:47
50/45/40/35/30/25/20/15/10 UB Double Unders/50 K2E – 9 minutes +/-
F- Accumulate- 2-3 Minutes in an L Support
Done