WOD 9/13/15
8 Minutes of Shoulder/Wrist/Back/Hip Mobility
A- WU- 5 Minute AMRAP @60% RPE of: 1 WallWalk (3 Inch Worm)/3 Strict Chin Up (Ring Row)/6 Squat Jump (Air Squat)/9 Tuck Up (Ab Mat Sit Up)
B- Press- 5/5/5/5/5 @75% or 9/1/15 (Tempo: X/1/2/0)
Notes: Maintain a neutral spine (Tight)/Focus on locking each rep out as fast as possible.
C- 6-8 Minutes To WU Bench Press/Row Calorie/Double Unders + 3 RFT of: 15 Bench Press (135/95 or 95/65)/ 60 Double Unders (120 Single Unders or 1 Minute Practice)/30 Calorie Row
D- GHD Sit Up- 10/10/10/10 + Super Set Good Morning- 8/8/8/8 (HBD)
Post your scores to the Whiteboard.
A) 5 Minute AMRAP of: 1 WallWalk/3 Strict Chin Up (C2B for fun)/6 Squat Jump/9 Tuck Up – 4rds
B) Press- 5×5 @103 (Tempo: X/1/2/0)
C) 7min AMRAP of: 2 MU/4 Burpee/3 MU/6 Burpee/4 MU/8 Burpee – 1rd+17
D) 3 RFT of: 15 Bench Press (135)/60 DU/30Calorie Row – 11:19
E) Weighted K2E 4×10 (20lb Slam Ball) + Banded Good Morning 4×35
AND THE RAFFLE WINNERS ARE:
Jack – WON 1 hour of PT
Angelo WON – 1 month of training
monica WOD the Session with Shante
We will pull the next winners at the fundraiser on 10/4
YAY1