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
Is the warm up the wod?
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!
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.