WOD 9/8/15
8 Minutes of Shoulder/Hip/Wrist/Back/Ankle Mobility
A- WU- 3 Rounds Each: 1 Minute Max Reps Double Unders/1 Minute Wall Facing (Plank) Shoulder Taps/1 Minutes Max Reps Banded Pull Apart
B- Jerk- 6 Minutes WU to 80% of 8/18/15 or 7/21/15 or Last 1Rm + 2@80/83/85/87/90/90/80% Every 2 Minutes for 7 Rounds (14 Minutes) -20 Minute Cap
C- 7 RFT: 3 Clean & Jerk (135/95 or 95/65)/6 Burpee To 6″ Target/9 WallBall (20#-10’/14#-9′ or 20/14# Max Height)
*D- Pendlay Row- 8/8/8/8 (HAP) + Super Set: GHD Back Extensioin- 10/10/10/10
Cardio
A- WU- 3 Minutes Max Reps Double Unders
B- 30 Minute AMRAP of: 6 WallBall (20/14-Max Height)/9 Burpee To 6″ Target/200M Run
or If you have done; or are going to do todays WOD: 6 RFT of: 10 D.B. Thruster (HBD)/15 D.B. Bent Over Row/400M Run
Post your scores to the Whiteboard.
Hey guys,
Lets get together for a little BBQ this Saturday coming up. We could all chip in a little on some Meat and BYOB, hang out for a little while.
I can start cooking at 2 🙂
if anyone wants to come by, let me know I can take a head count and Thursday and I go to Costco or something..
Love,
Coach TamBot
Sounds like a plan tambot. If only we could get our hands on that froning movie.
How hot do you think it is on that rooftop right now Dariel?
Lol. Idk.
Oh man don’t all reply at once. I can’t keep track of who wants to come.
#sarcasm?
I live in SunSet Park Im sure I can find the bootleg
– it was pretty Hot Jack, but I can’t handle it!
1. 5×5 Power Clean TNG, climbing (can’t move feet) 95/105/115/125/135 (moved right foot on last rep)
2. 6 roundsx10 reps each 30″ box jumps
3. 10 min EMOM
odd- 10 pull ups
even- 10 T2B
4. 3 RNFT- 20 GHDSU/25 GHD Hip Ext
5. 7 RFT (Did today’s metcon but with snatches)
3 Snatches (95)/6 burpees to a 6″ target/9 wall balls 9:32
Dave and I are gonna be in California on Saturday. Booooo.
Ps-I’m out of town again this weekend…YOU ALWAYS DO THESE THINGS WHEN IM OUT OF TOWN!!!