WOD 02/17/16
8 Minutes of Hip/Forearm Mobility (Click links for details)
A- WU- For Time:
500M Row + 3 Rounds of:
5 Ring Row/10 HRPU/15 Air Squat
B- EMOM For 14 Minutes:
Odd Minute: 10 UB T2B (Hanging Knee Raises)
Even Minute: 1 Rope Climb 20/15′ (Partial ROM)
C- Squat- 12 Minutes WU To 90% of 12/17/15 +
1 @ 90% Every 90 Seconds For 10 Rounds (approximately 15 Minutes)
Today was a great day! My boy Sean C came back and it was so nice to see him.
Circle talk was; what you missed most about Sean c.
It was the best circle ever. Everyone was genuine and Sean was super embarrassed.
Love my team!
Coach said that he has a 99% success rate in teaching people to accomplish the rope climb, it is the first time in my life I didn’t want to be part of the 1%!!
Great Job Rob! Nice to meet your daughter today 🙂
A) For Time: 500M Row/3 Rounds of: 5 Ring Row/10 HRPU/15 Air Squat – 5:00ish?
B) EMOM For 14 Minutes: 10 UB T2B/1 Rope Climb 20′ – done RX
C) Back Squat – 1@275lbs Every 90 Seconds For 10 Rounds (a little light)
D) Hang Power Clean 1rep @215
+ for time : 20 Hang Power Clean @170 (80% of above) – 1:37
Getting over sick and feeling out of it, but still getting the work done and feeling better for it.