WOD 9/6/15
8 Minutes of Shoulder/Wrist/Hip/Ankle Mobility
A- WU- 600M Farmers Walk (24/16Kgx2 or 20/12Kgx2)/30 USA K.B. Swing (24/16 or 20/12)
B- Press- 5 Minutes To WU To 65% of 9/1/15 + 3 EMOM for 10 Minutes @65% (Tempo: X/1/2/0)
Notes: Maintain a neutral spine, drive the bar up as fast as possible (Bad intentions, even if it moves slow!!)
C- Bench Press- 8 Minutes To WU 85% + 4@85% Every 2 Minutes For 4 Rounds (8 Minutes)
D- 10 Minute AMRAP of: Row (250/200M)/3 D.B. Man Maker (45/25#x2 or 25/15#x2)/1 Rope Climb (1 partial rom rope climb)
Post your scores to the Whiteboard.
Sexy lady…
A) 400M Run +3rds of: 200M Farmers Walk(24kgX2)/30 Ring Rows
B) Press – 3 EMOM for 10 Minutes @88lbs (Tempo: 2/2/1/0)
C) Bench Press – 4@205 Every 2 Minutes For 4 Rounds
D) 15 Minute AMRAP of: Row (250M)/3 Bear Complex= Squat Clean Thruster + BTN Thruster (135)/1 Rope Climb (legless) – 5+250
E) Descending Ladder of 10-1 Each: GHD Weighted Back Extension (25) /Alternating Renegade Row/Alternating D.B. Bench Press (45×2)