WOD 9/7/13
5-8 Minutes of Back/Hip/Shoulder/Ankle
A- WU- Partner WU- 3 Rounds each of: 10 USA K.B. Swing (2/1.5 Pood)/Row 200M
Notes: With only 1 Partner working at a time/Partners will alternate rounds/Score= Total time
B- Partner WOD 1- 15 RFT of: 10 WallBall (20/14-10′)/1 Rope Climb
Notes: With only 1 Partner working at a time/Both Partners will complete 15 rounds each/Partners can assist during rope climb if necessary/Score= Total time for both Partners to complete 15 rounds each
*C- Shoulder To OverHead Medley– 2 Rounds of 2 Minute AMRAP: 1Hydrant/Axle/Keg/SandBag/Stone/Barbell/D.B. or K.B. Shoulder To OverHead; 2 Minutes Rest Between AMRAPS
Notes: In Teams of 2 with only 1 Partner working at time/Partners will complete 1 round of shoulder to overhead with 3 different implements of their choosing/Partners will switch after each successful round/Partners must complete 1 rep at each implement before switching/Choose weights wisely to ensure success/Score= Total weight moved
*= 1 or 2 Rounds If Time Permits
You have to tape someone if they attempt that hydrant shoulder to overhead
No one even touched it!!
Good Luck today Buddy!! I am cheering for you!!!!
Thank you.
Partnered with Marcos today, so I knew I was going to have to work extra hard. Good thing I ate that half a banana.
A- WU- Partner WU- 3 Rounds each of: 10 USA K.B. Swing (2/1.5 Pood)/Row 200M 7:26 Rx
B- Partner WOD 1- 15 RFT of: 10 WallBall (20/14-10′)/1 Rope Climb 19:54 Rx (just in under the 20min time cap)
*C- Shoulder To OverHead Medley- 3 Minute AMRAP: Keg/Barbell(95/65)/Med ball (20#) – 70 something reps
Good luck to the love of my life, Israel. He is over at the Super Spatan, look out for pics on FB.
Love you babe.