WOD 9/2/15
8 Minutes of Hip/Shoulder Mobility
A- WU- 5 Minute AMRAP @70% RPE of: 100M Run/15 Jumping Squats + 2RNFT of: 12 Each K.B. DeadLift/USSR Swing/Goblet Squat (HBD) -10 Minute Cap
B- Squat- 6-8 Minutes To WU to 75% of 7/29/15 or last 1RM + 5 @ 75% Every 2 Minutes for 5 Rounds (10 minutes)
C- For Time: 50 Push Up/15 Calorie Row/40 Pull Up/15 Calorie Row/30 Push Up/15 Calorie Row/20 Pull Up/15 Calorie Row/10 Push Up/15 Calorie Row
*D- 6 Minute AMRAP of: 14 D.B. Thruster (45/25#x2 or 12/8Kg K.B.x2)/7 Burpee
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
150 pushups on monday wasn’t enough?
HA, I guess not. But we definitely needed more pull ups this week, 75 on Monday plus weighted EMOM just don’t do it for us.
Sorry to say this Jack- but you should always be working on your pull ups! This is a movement that you should not shy away from. Many people don’t have pull ups, so they should be working on them.
Too bad your not cleared to kipp. I’d take a rest day if this is too many pull ups.
Thanks guys, I did not see this till after I worked out today, but I worked on my pull ups with Iz today, instead of doing the WOD. I didnt go crazy or do any kind of metcon, just trying to get them to work.
Shante more or less gave me the green light on the kip Dariel ( I think so, I am not sure if she said I should wait another week… I hope she doens’t read this on vacation).
Don’t worry guys we’re doing Murph on Friday 😛
Listen to your body, you know what you need. I was done with pull ups myself today. I subbed with HSPU. I’d recommend Ring dips to anyone who wants to switch it up.