WOD 8/16/15
8 Minutes of Shoulder/Hip/Back Mobility
A- WU- 3 Rounds of: 45 Seconds Each: Triple Unders (Double)/Handstand Walk (Practice)/T2B (Hanging Knee Raise)
B- Push Press + Power Jerk + Jerk (Split or Squat)- 15 Minutes To A Max For The Complex
C- 4 Rounds of: Max UB D.B. Bench Press (HBD)/50 Double Unders/500M Row/Max UB Chin Up; 45 Seconds Rest
*D- Ring Muscle Up- 10 Minutes of Advanced Practice (jumping,assisted,kipping,strict,weighted)
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
I know those calves 😉
Good to be back today. After a week of not touching a barbell coming back to do DT didn’t sound like fun, but to my surprise it didn’t feel horrible and I PR’d
8:12 Rx (PR by 1:15 seconds)
Rowing conditioning took about 40 min or so to get through (which included a total or 18 min rest time) but again my conditioning has gotten way better, so felt pretty good.
Happy to get through this and feel good!
A- WU- 3 Rounds of: 45 Seconds Each: Triple Unders /Handstand Walk/T2B
*Done got 1 Triple under
B- Push Press + Power Jerk + Jerk (Split)
*85KG
C- Ring Muscle Up- 2-3 Strict EMOM
*Practice got 1
D- 4 Rounds of: Max UB D.B. Bench Press (HBD)/50 Double Unders/500M Row/Max UB Chin Up; 45 Seconds Rest
*55#D.B 54 Reps total, 38 Chin Ups
E- 3 Rounds of 50’ HandStand Walk
* Sets of 25′ +/-
F- 4 Rounds of: 800 Meter Run
* One round / ran out of time
A) 3 Rounds of : 45 Seconds Each : Triple Unders /Handstand Walk/T2B
B) Push Press + Power Jerk + Jerk (Split)
– 85KG
C) Ring Muscle Up 10×2 EMOM – worked in linking 5rds, singles after
D) 4 Rounds of: Max UB D.B. Bench Press (55)/50 Double Unders/500M Row/Max UB Chin Up – 25/10/16/10/14/10/12/11
E) HandStand Walk Practice ~100M
F) 4 Rounds of : 75cal Row / 3min rest – slow, 4:00(ish)/round