WOD 9/24/14
8 Minutes of Shoulder/Wrist/Hip/Ankle Mobility
A- WU- Tabata- WallBall
B- 3 Position Snatch (1 Snatch/1 Hang Snatch (at the knee)/1 Hang Snatch (at mid thigh)- 15 Minutes To A Challenging Single
C- Front Squat + Press- 10 Minutes To A Challenging Triple
Notes: Strict FS + Press as long as you can/Turn it into a Thruster once you can no longer stay strict.
D- Weighted Pull Up- 10 Minutes To A Heavy Single
Notes: If you do not as of yet have Pull Ups take 10 Minutes to practice.
E- 15/12/9 RFT of: D.B. Thruster (45/25×2)/Pull Up
Post your scores to the Whiteboard.
Well this looks brutal…
it is
Yep, you were right.
Started a little early today –
Squat – 2/2/2/2/2/2/2 @ 90% = 185lbs
OHS – 3/2/1/1/1 – 95lbs /115/125/135/140F
Tabata- WallBall – 55 reps ( not very accurate today)
3 Position Snatch (1 Snatch/1 Hang Snatch (at the knee)/1 high Hang Snatch- 83lbs/ 90F
Front Squat + Press- 65lbs max for 3
9 MIn EMOM of 7 Push Ups – 7/7/7/7/7/5/5/5/5 ( dropped to 5 )
15/12/9 RFT of: D.B. Thruster (20×2)/Pull Up – 4:30
So gassed during this WOD. Legs are feeling it from yesterday.