WOD 9/22/15
8 Minutes of Shoulder/Wrist/Hip/Back/Ankle Mobility
A- WU- 2 Minutes Row @ 75% RPE + 2 Minutes Max Reps Banded Pull Apart + 2 Minute AMRAP @ 70% of: 3 Pull Up (Ring Row)/4 Push Up/5 K2E (Hanging Knee Raises)
B- Press- 3 @ 75% of 9/1/15 EMOM for 10 Minutes (Tempo: X/1/2/0)
Notes: Maintain a neutral spine/Focus on a fast lock out every rep.
C- Jerk- 18 Minutes To A 1 RM
D- 3 Ninety Second Rounds of: 75/50/25 Double Unders/Max Reps Ring Dips (Box Dips) in time remaining
Notes: For DU’s choose a # that is challenging for you and perform that many/For Ring Dip strict or kipping are acceptable.
Cardio
A- WU- 5 Minute AMRAP of: 3 Pull Up (Ring Row)/4 Push Up/5 K2E
B- 3-5 Rounds of: 100 Double Unders/1K Row; 1:1 Rest To Work Ratio
Post your scores to the Whiteboard.
question – for a class labeled ‘cardio class’ do you have the option of doing the cardio workout vs non cardio or is it strictly the cardio workout?
Sorry Charile – its strictly Cardio
But your feedback is always welcome