Monday, April 30, 2012

Hopper WOD

Today’s wod is a hopper wod, meaning you won’t know what the workout is until right before 3-2-1-go!  Before the start of each wod we will select one movement from each category at random.  Here are the movements that could be in your workout…
AMRAP in 20 mins:
Run: 200m or 400m
Bodyweight movement: pull up, push up, sit up, or ring dip
Barbell movement: deadlift 225/155, hang power snatch 95/65, front squat 135/95, or push press 95/65

Our WOD ended up being:
AMRAP 20 minutes:
Run 200m
10 pull ups
15 push press 95lb

I got 5 rounds plus 6 pull ups.
I did 3 rounds of pull ups with the blue band and the last 2.5 rounds with no band
I did Rx weight of 95# for push press

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