WOD 8/13/13
5 Minutes of Ankle/Shoulder/Pec/Wrist Moblity
A- WU- 5 Minutes of: Acceleration Wall Drills + 5 Minutes of: Partner Banded Sprints
B- Bench Press- 12 Minutes To A Heavy Single + 1/1/1/1/1@90% of above; 1-2 Minutes Rest Between Sets
C- 8 Minute AMRAP of: 5-10′ HandStand Walk/3 WallWalk/10 HRPU
D- Ring Row- 50 RFT in as few sets as possible
Annoyed I had to cancel my WOD today, would love to see where my 1RM bench is at. Next time!
A. All that warm up stuff
B. Bar/95/135/185/225/230f.
Then 205/205/205f/185/185
C. 5 Rx
D. 2:30
Cashout 500m row in 2:03 & OHS practice with the pvc
Bench: 95/135/155/165/175/185F. 1/1/1/1 @ 155
8 Minute AMRAP of: 5-10′ HandStand Walk/3 WallWalk/10 HRPU. 3 rounds (substituted 20 each shoulder taps for handstand walk)
A- Had to do some MORE ROWING–surprise!!! Thanks again, PF 😛
B- 70/80/90/95/100/105 PR! 1/1/1/1/1 @ 95
C- 3R + 18 shoulder taps
D- 3:03
Great 5pm crew and WOD!
A: Warm Up
B: Bench – 5@95/3@135/1@165/185/200/210/220(PR)/225(f)
Then 1/1/1/1/1 @ 200#
C: 8 Minute AMRAP of: 5-10′ HandStand Walk/3 WallWalk/10 HRPU – 4rds + HSW + 1 WW
Hand stand walks are really coming along. 2 rounds were a solid 10′ without a fall and getting more consistent overall.
D: 50 Ring Rows – 2:33