WOD 7/7/13

8 Minutes Back/Ankle/Calf Mobility

A- WU- 3 Minutes Max Reps Double Unders

B- 3 Minuts WU Push press/K.B. Swing/Box Jump + Jack= 20 Minute AMRAP of: 10 Push Press (115/75)/10 USA K.B. Swing (24/16kg)/10 Box Jumps (24/20″)

C- Weighted Ring Row (supine grip/palms facing feet)- 12/12/12/12 (Feet elevated on 18″ Box/HBD/perfect reps); 1 Minute Rest Between Sets

D- TGU (Turkish Get Up)- 3 each side x 3-5 Rounds (Max Effort)

*E- 3 Rounds of 1 Minute Each: Plank/L-Side Plank/R-Side Plank

*= If Time Permits

3 replies

Victoria says:
07/06/2013 at 8:45 PM

Is the warm up the wod?
Reply
Tina D says:
07/07/2013 at 8:08 AM

pretty pretty pretty please can we do Jack in comp class?? I’ve always wanted to do it Rx and never have been able to!
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Dariel says:
07/07/2013 at 4:59 PM

Tabata ball slam against the wall
13 average 15 best
500 m row
1:39
Push press 7*2 reps @ 80% of 1RM (175)
10 minute AMRAP or 6 RFT of jack
10 push press 115
10 KB swing 53
10 box jump 24″
8:50 Rx
50 sand bag get ups 25 each side @40lbs
7:50
Standing lateral spinal flexion @45 50 each side
50 heavy banded pull APARTS (black band)
These didnt feel hard.
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