WOD 9/16/14
8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility
A- WU- Tabata- Double Unders + 50 Dynamic Blackburn’s – 6 Minute Cap
B- 10 Minutes of HandStand Walk- Max Distance or Practice (progression- 1, 2 + practice & spotting- 1, 2, 3 )
C- Pendlay Row- 5 Minutes TO WU + 9 EMOM For 5 Minutes (HAP)
D- 3 Rounds of: 1 Minute Max Reps HSPU; 1 Minute Rest/ 1 Minute Max Reps Strict Pull Up; 1 Minute Rest/1 Minute Max Reps Ring Dip; 1 Minute Rest
Post your scores to the Whiteboard.
Awesome blog post on the WLC blog today:
https://www.wholelifechallenge.com/be-an-action-hero/
I lost a point yesterday for watching my favorite show during dinner – But we shouldnt loose points if it was a season finally!!
Also, it’s Mike A.’s bday! 🙂
Happy Birthday Mike, hope you have the day off.
Started a little before 9am to get in some snatches.
Snatch From the blocks -2/2/2/1/1/1- 25k/30k/33k/37k/40k/42k
Jumped into the 9am and had fun working out with Cory!
Tabata- Double Unders = 260 + 50 Dynamic Blackburn’s
10 Minutes of HandStand Walk Practice
Pendlay Row 9 EMOM For 5 Minutes @ 55lbs
3 Rounds of: 1 Minute Max Reps HSPU; 1 Minute Rest/ 1 Minute Max Reps Strict Pull Up; 1 Minute Rest/1 Minute Max Reps Ring Dip; 1 Minute Rest – 41 reps ( rxed the pull ups 20/ rxed the dips 13/ 2 Ab Mat Strict HSPU 18
Good WODing with you Tam!
I can’t believe I didn’t squat at all today! The handstand walks are getting more consistent. Can clear the blue mat somewhat regularly now.
Happy birth day Acreman.
Got to hit up open bar today.
2 EMOM
Snatch
1-3 65#
4-7 75#
8-12 85#
13-15 95#
Back Squat- 9/9/9/9- 135 (first set felt heavy so dropped weight)/130 for rest *this is not my 70% but baby steps back into squatting again.