WOD 9/5/15

8 Minutes of Shoulder/Hip/Back Mobility

A- WU- 3 RNFT of: 5 Pull Up (Ring Row)/7 Ring Dip (Box)/9 K2E (Hanging Knee Raises)/11 Calorie Row/13 Jumping Squats -9 Minute Cap

B- If you missed Friday- 15 Minutes To A DeadLift 4RM or If you missed Wednesday Squat- 5 Minutes To WU to 75% of 7/29/15 or last 1RM + 5 @ 75% Every 2 Minutes for 5 Rounds (10 minutes) or If you missed Monday Hang Clean (Pos 1/High Hang/full sq)- 5@55/60/65/70/75/80/70% of 8/14/15; 90 Seconds Rest Between Rounds -15 Minute Cap

C- Partner WOD 9/5/15- 4 RFT Each: 50′ HandStand Walk (5 Wall Walk)/50′ OH Walking Lunge (45/25 or HBD)/30 T2B (Hanging Knee Raises)

Notes: In teams of 2/With only 1 partner working at a time/Both athletes will alternate rounds/2 Rounds each or 4 Rounds total/For HandStand Walk partners are encouraged to help spot each other/You can complete reps for your partner if they need a rest/Score= Total time to complete 4 Rounds.

Post your scores to the Whiteboard.

2 replies

Smanik says:
09/05/2015 at 1:11 PM

Morning Fun Run – 3+ Mi

Open Bar!
A) 3RNFT – 10 Panda Pull/10 Snatch Balance/10 OHS (45)
B) Snatch 10 min EMOM 2x@55kg
C) 9/2 Makeup – 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 – 9:58

Hand is still shredded. No butterflies for me for a while… 🙁
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Marcos says:
09/05/2015 at 4:00 PM

Snatch Wave EMOM x 10:
Perform 1 Snatch based off of 200# 1RM
Min 1 60# under 1 RM
Min 2 50# under 1 RM
Min 3 40# under 1 RM
Min 4 30# under 1 RM
Min 5 50# under 1 RM
Min 6 40# under 1 RM
Min 7 30# under 1 RM
Min 8 20# under 1 RM
Min 9 30# under 1 RM
Min 10 20# under 1 RM

5RFT
15 C2B Pull Ups
400m Row
14:10
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