WOD 8/29/15
8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility
A- WU- 800M Native American Run + 3RNFT of: 5 Pull Up (ring row)/5 Ring Dip (box dip)/10 USA K.B. Swing (hbd)/10 K2E (hanging knee raises)/10 WallFacing Prisoner Squat/10 Banded Pull Apart
B- If you missed Friday, Thruster- Build to a Challenging Single or If you missed Wednesday, Squat- 5/4/3/2/1 (Tempo: 2/0/X/1) or If you missed Monday, 3 Position Clean (2 @ each pos/Pos 1,2,3 in that order)- 1@50/60/70/75/70% of 1 RM -18 Minute Cap
C- Partner WOD 1 (8/29/15)- 5 Rounds Each For Time of: 500M Row/25 Goblet Squat (HBD)/5 WallClimbs
Post your scores to the Whiteboard.
What if you missed all 3.
Close your eyes and point!
Dropped into The Rock today (and got the 718 hookup because everyone loves Tammy and Iz).
30 hang cleans @ 103#
50 chest to bar (banded)
2000m run
23:09
Well We had two athletes today Adam S and Lea who both didn’t miss a single day this week. So we still had to make something up for them.
I called this WOD with benefits ( very independent with a side of Coach )
Glad you got to meet Carlo, Anne. He was my very first role model in the industry. We learned a lot for the rock.
I decided to do tomorrow’s wOD –
6 min Tripple under practice + 10 min HS walk practice. Getting better here
BTN Jerk 75/90/105/110/105 5 every 2 min – last two were so hard and I almost killed myself. Squashed myself like a pancake and fell on my knees hard
Bench – 12 min to a max – for today 105 yikes. I’m still sore from Narf + 3 every 45secX 9 rds