WOD 9/20/15
8 Minutes of Shoulder/Ankle/Hip/Wrist/Back Mobility
A- WU- 2 One Minute Rounds of: 40 Seconds Max Reps Triple Unders (Practice)/40 Seconds Max Reps WallFacing Prisoner Squats/40 Seconds Max Reps Banded Pull Aparts/40 Seconds Max Reps WallFacing Shoulder Taps (Plank shoulder taps)
B- Press- 5 Minutes WU To 70% of 9/1/15 + 3 @ 70% EMOM For 10 Minutes (Tempo: X/1/2/0)
Notes: Maintain a neutral spine/Focus on a fast lock out every rep.
C- 8 Minutes TO WU Push Press/DU/Run/Row + For Time: 30 Push Press (120/80 or HBD)/90 Double Unders (3 Minutes Practice DU’s)/400M Run/500M Row
Post your scores to the Whiteboard.
Awesome turnout today for comp team. I wish I could’ve stayed to watch.
Comp Trials were awesome. Everyone brought their A game. It’s going to be a good year.
For future reference:
400m Run : 1:07
500m Row : 1:26.1
Snatch : 70kg
C&J : 95kg
1min Drills:
DU : 35/75 (this was not a great performance)
MU : 7/7 (7 unbroken is a big PR)
HSPU : 17/17
HS Walk : 10/22ish feet (30 secs)
14.4 : Did it.
Excellent job Dave.
Thanks Dariel! I’m happy with it.
Well, except from having to do 14.4 immediately afterwards haha
It was a lot of fun coaching the try outs, Thank you guys for pushing so hard!
Everyone has put in so much work and the numbers don’t lie! #StrengthinNumbers
Bummed I missed this. Last try outs were awesome.
Try outs (1 of 2!) were fun today! Was expecting to keel over, but that hasn’t happened yet.
For record keeping purposes:
400m run: 1:19
500m row: 1:46
Snatch: 95lbs, PR
C&J: 130, PR
DU: 55 UB/75 total
Chest to bar: 4 UB/8 total
HSPU: not quite yet, need practice
Hand stand walk: a couple feet, need to practice here as well
14.4: next week