WOD 9/28/15
8 Minutes of Shoulder/Back/Hip Mobility
A- WU- 4 Rounds @70% of: 15-20 Double Unders/5 Each OH Walking Lunge (45/35/15/PVC)/10 USA K.B. Swing (HBD)
B- Snatch (Aprox 1″ below the knee)- 3/3/3/3/3/3@80% of 9/21/15; 90 Seconds Between Sets
C- Every 6 Minutes For 3 Rounds: 400M Run/80 Double Unders (90 Seconds Practice)/30 USSR K.B. Swing (HBD)
Post your scores to the Whiteboard.
A) 4 Rounds of: 20 Double Unders/5 Each OH Walking Lunge (25kg)/10 USA K.B. Swing (1.5 pood)
B) Snatch (1″ below knee) 6×3@56kg
C) Every 6 Minutes For 3 Rounds: 500M Row (sub for run)/80 Double Unders/30 USSR K.B. Swing (2 pood)
D) Reverse Hyper 5×10 (180lbs) + GHD Glute Ham Curl – 10×3 (Tempo: 2/2/X/0-1)
+ Eccentric Deficit only HSPU (each side 2x45lb plates & 1x25lb plate plus abmat) Tempo: Kick Up/3 Seconds Hold/3 Seconds Down – 20 Reps
Extra Credit – I FINALLY GOT MY BAR MUSCLE UP! Then I got way to hyped up about it. Still another thing I can check off my list of goals for this year.
Say Word!! Way to go smanik!