WOD 9/29/13
10 Minutes of Shoulder/Wrist/Pec/Delt/Lat/OH Mobility
A- WU- 400M Run @80-90% RPE + 3 RFT of: 21 Air Squat/12 Pull up
B- Push Press- 10 Minutes To A Heavy Double
C- J.T.= 21/15/9 RFT of: HSPU/Ring Dip/Push Up
D- 50 Each: Band Pull Apart/Banded Elbow Extension
Didn’t realize this before class but it’s national coffee day. So get some!
A) 400m run – 1:15
3rft – 21 ASQ / 12 pull-up – 3:10
B) 2rm push press – 45/95/115/125/135/145 – clipped my chin but no blood no foul
C) J.T. 21/15/9 HSPU/Ring Dip/Push Up – 17:30 with first 2 rds box HSPU & the 3rd in handstand attempts
Good crew, good class.
D) 50 band pull aparts / extensions
Forgot about that… I also did 100 DU’s and some handstand practice.
A-WU- 500M Run @80-90% RPE(1:46) + 3 RFT of: 21 Air Squat/12 Pull up
2:13 Rx
B- Push Press- 10 Minutes To A Heavy Double
95/125/145/175/195
C- J.T.= 21/15/9 RFT of: HSPU/Ring Dip/Push Up
11:04 Pr Rx
D- 50 Each: Band Pull Apart GREEN BAND/Banded Elbow Extension RED BAND
Fun to watch you do J.T. Great job on the PR!
Thank you Shara. It was great having you and oak cheering me on. It was a hard one today.
A. 400m 1:16 metcon 4:30
B. Bar/95/125/155/175f
C. JT – DNF, tried to rx…no dice. Getting out of the bottom is the tough on the hspu. Made it to the last round.
D. Banded pull aparts, elbow ext.
Goat work – banded bar pulldown
http://barefootfts.com/blog/how-to-improve-your-overhead-squat
A- 400m run 1:19
3rds of 21squats/12pushups- 2:50
B- 95/125/155/175
C- 17:47
Alot of fun today. Great work everyone!
Your first set of 21 HSPU was crazy. You were done in 21 seconds. Excellent job.
Thanks alot Dariel…i appreciate it.