WOD 9/12/15
8 Minutes of Shoulder/Hip/Back Mobility
A- WU- 800M Native American M.B. Run (20#)
B- If you missed Monday- Snatch (Pos 2/just above the knee)- 2@80/83/85/87/90/90/80% or If you missed Tuesday- Jerk- 6 Minutes WU to 80% + 2@80/83/85/87/90/90/80% Every 2 Minutes for 7 Rounds (14 Minutes) or If you missed Wednesday- Squat- 5/5/5/5/5 @75% of 7/29/15 or last 1RM (Tempo: 2/0/X/1) -18 Minute Cap
C- Stone To Shoulder- 8-10 Minutes To Practice + Partner WOD (9/6/15)= 5 One Minute Rounds of: 5 Box Jump (24/20″)/Max Stone To Shoulder in time remaining (HBD)
Notes: In Teams of 2/With only 1 partner working at a time/Alternate rounds for 10 rounds (5 Each)
Post your scores to the Whiteboard.
smanik is so popular these days!! lol
Everyday he’s hustlin’
HAT TRICK!!!
Kaboom.
On the road WOD:
5 minute bike
250 M row
3rnft:
10 air squats
10 hrpu
10 sots press (15 lb bar)
DB bench to heavy set of 5
Max reps DB bench unbroken
21-15-9
Press (20 lb DB’s)
Box jump over
Thruster (30 lb bar)
7:59
50 banded pull aparts
500 m row