Friday, April 3, 2015

The many faces of pain during mobwods. Thursdays hurt so good!

040315 WOD

A. EMOM 9:00

Minute 1: 100-meter run + 15 double-unders

Minute 2: 0:45 hollow rock / hold

Minute 3: 0:45 arch rock / hold

B. Deadlift

60% x 5

70% x 5

80% x 5+

Subset with 3 x 10 cobras

C. 5:00 AMRAP

3 bar muscle-ups (sub 1 strict pull-up + 1 strict dip per MU)

5 power cleans (135/95)

7 box jumps (24/20)

Rest 5:00

5:00 AMRAP

5 handstand push-ups

7 back squats (135/95)

9-calorie row

Record results for each AMRAP separately.

>> On-Ramp

5:00 AMRAP

3 pull-ups + 3 dips

5 hang power cleans

7 step-ups

Rest 5:00

5:00 AMRAP

5 dumbbell press from seated position

7 back squats / air squats

9-calorie row / 100-meter run