Thursday: Shoulder Mobility Drills and Run+KB Snatch+Wall climbs


Spend the first 10-15 minutes working on shoulder mobility drills and wall climbs.

WOD
3 Rounds

  • 400 M Run
  • 5 KB Snatch Right Arm (M-53 W-36)
  • 5 KB Snatch Left Arm
  • Wall Climbs (Males 5 reps Females 3 reps)

Wall Climbs-For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Wall Climb Demo:
http://media.crossfit.com/cf-video/CrossFit_WoD110108_SpealWallClimb.mov

20 thoughts on “Thursday: Shoulder Mobility Drills and Run+KB Snatch+Wall climbs

  1. 10:26 45×7, to 2nd pole on hill

  2. 11:59 (26#)

  3. 10:32 rx (hill run)

  4. 12:54 (25#)
    Switched from rower to airdyne (2min) for last rd

  5. 12:22 (15#, 5wc)

  6. 11: 39 or something… rx’s but those wall walks are absolutely terrible!!!

  7. 13:33 (25#, 2 climbs/rd)

  8. 13:07 (20#, wall walk *attempts*)

  9. 14:00 ish (25# KB)

  10. 10:30 (20# kb)

  11. 15 AMRAP

    21 KB swings (1.5/1pood)
    21 T2B
    15 DB PP (10/7.5kg)
    15 PUs
    9 DLs (60/40kg)
    9 lateral burpees over the bar

    2 rounds + 6 PUs rx

  12. 11.33 rx on weight but wall climbs… not so much

  13. 13:34 (25#, wall ‘attempts’) brutal. and ugly.

    Thanks Scott for all the encouragement!

  14. 9:03 Subbed 400m Row bc of snow storm…

  15. Hotel WOD: 10 pushups, 10 push presses with 20lb dumbbells, 500m row, 5 pullups, 10 pushups, 10 push presses, 5 pullups. Lame, but I got a little sore anyway.

    It is really weird to try to do a crossfit style workout, sprinting around from activity to activity, in front of a row of filthy rich women trying to look sexy slinking from side to side on elliptical machines. Their workout clothes cost more than I spend all year on clothes. This is why I hate gyms and expensive hotels.

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