Wednesday, 24 September 2014

Posted: September 23, 2014 in WODs

Mobility
Hip/wrist/shoulder (5-10min) – see links below

CAW
– Bent Over Row: Work to a 5rm, 1X5@95%, 1X5@90%
– Push Press: Work to a 5rm, 1X5@95%, 1X5@90%
– 5 sets: power clean + hang clean + jerk. Rest as needed between sets.

WOD

10min AMRAP

2 forward rolls
10 superman
10 KBS (45#/35#)
10 pistols (5 ea. leg)

Wrist mobility – https://www.youtube.com/watch?v=iLheJx3Gnsk
Shoulder mobility – https://www.youtube.com/watch?v=q0Elx93duAA
Hip mobility – http://www.allthingsgym.com/squat-mwod-series-part-1-of-3/, http://www.allthingsgym.com/squat-mwod-series-part-2-of-3/, http://www.allthingsgym.com/squat-mwod-series-part-3-of-3/

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Comments
  1. GP says:

    125 for the rows
    105 for the PP
    145 for the PC+HC+PJ

    6 rounds- scaled pistols, 50 lb KB

  2. Michelle says:

    105 for the rows
    115 for the PP
    ??? for the PC+HC+PJ

    4 rounds- 45#

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