WOD 9/9/15
8 Minutes of Shoulder/Wrist/OH/Back Mobility
A- WU- 5 Minutes AMRAP @70%: 10 Goblet Squat (24/16Kg or HBD)/ 10 BTN K.B. Good Morning/ 10 Strict K2E (Hanging Knee Raises)
B- Squat- 5/5/5/5/5 @75% of 7/29/15 or last 1RM (Tempo: 2/0/X/1) – 18 Minute Cap
C- 6 RFT of: 4 Muscle Up (4 C2B/4 Dip)/30 Double Unders (Tuck Jumps)/15 Calorie Row
*D- D.B. Roll Back- 8/8/8/8 (HBD) + Super set with Renegade Row- 10/10/10/10 (HBD)
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
Does Anyone want to volunteer with me on Saturday 10/3 at a competition in Citi Field
We will be judging
please join me 🙂
You ladies should be entering this competition- not judging it. I would be there but I’ll be in Chicago this weekend. It’s All Hail The Queen ladies- Rx and Scaled. Why don’t you go and get some!
You’re sweet Tina 😉
But I want to be a do gooder as an affiliate owner in the NYC Community. I want to help them make this an epic event! Maybe next year they will help us with ours
would love to, but I might be having a baby that day
Push it back up and get out there
LMAO .
Mike expect a phone call.
good one, D!
A) 5min AMRAP of: 10 Goblet Squat (24kg)/10 USA KBS/10 Strict T2B – 3rds
B) Squat 5×5 @103kg (2/0/X/1)
C) Press 5×5 @ 48kg
D) 6RFT of: 4 MU/30 DU/15 Cal Row – 16:23 (no fails on MU until the LAST ONE)
E) Missed the accessory work – will be making that up.
E) DB Rollback 4×8 (35×2) + DB Renegade Row 4×10 (45×2) then 30 GHD Ham Curl
-made up next day