WOD 9/15/14
8 Minutes of Hip/Back/Ankle/Shoulder/Wrist Mobility
A- WU- 3 Minute Max Calorie Row + 20 Wall Facing Prisoner Squat/10 Each PVC OH Lunge/10 Steps each PVC OH Duck Walk Forward/Backward – 6 Minute Cap
B- 2 BTK Snatch Pull + BTK Snatch- 12 Minutes To A Challenging Single
C- For Time: 30 BTK Power Snatch @ 50-65% of above/3 Lateral Bar Burpee @ Top of EMOM – 8 Minute Cap
Notes: Begin with BTK Power Snatch/Begin Burpees at the end of the first minute.
D- Squat- 9/9/9/9 @ 70% of 8/15/14 (+ 2.5 – 10lbs from 9/8/14) – 18 Minute Cap
Notes: Remember to base any increase in weight on how you are feeling.
Post your scores to the Whiteboard.
New spot on 7th avenue and 3rd st…the menu says Great Neck, but it’s just bc I didn’t see one from Park Slope. Similar to Bareburger, but thought I would pass it along.
http://www.burgervillageny.com/menu.pdf
First work week of the WLC, I hope you guys are staying focused. Reach out if you need a buddie
Jumped in for the squats today
Did 9/9/9/9 @ 75% + 20lbs – 165lbs
+ 3min row – 29 calories
A. For Time:
30 Chest-to-Bar Pull-Ups
400m Row
15 Overhead Squats (135/95)
800m Row
15 Overhead Squats (135/95)
400m Row
30 Chest-to-Bar Pull-Ups
13:29 Rx
B. Squats
5×5 Back Squats, across
275#
C. EMOMx10
Odd: 3 TnG Squat Snatch, 60% of 1RM = 120#
Even: 5 Muscle ups
Muscle Ups turned to crap after round 3 so I switched to 5 strict HSPUs the last 2 rounds