WOD 02/19/16
8 Minutes of Hip/Shoulder/Row Mobility (Click links for details)
A- WU- 3 RNFT of:
250M Row @ 24 SPM
15 USSR K.B. Swing (2/1.5 Pood or HBD)
9 K.B. Goblet Squat)
B- 8 Minutes To WU Clean/Ring Dip +
Elizabeth – 21/15/9 RFT of:
Clean (135/95 or 95/65)
Ring Dip
C- 6 Rounds of: 500M Row (Damper 8/5 + Hold split to +/- 3 Seconds);
2 Minutes Rest Between Rounds
This is Shantes WOD to crush.
Attention Athletes.
If you do POWER cleans Do not check the Rx box as this word is SQUAT cleans AKA as Cleans,
Coach Dariel
PS. Good Luck 😉
http://s.quickmeme.com/img/27/277b3b6775409a5c1444598461b968f8051c72ba13af4fd398fe0a39e3b5fcd8.jpg
I didn’t write this yesterday- but this workout is so mental- just to see how far you can push. Squat cleans are brutal! Last time I did it I only beat myself by :17 seconds!
A) 3RNFT of : 250M Row @ 24 SPM/15 USSR K.B. Swing (2 Pood)/9 K.B. Goblet Squat
B) Elizabeth – 21/15/9 RFT of: Clean (135)/Ring Dip – 8:50
Took the rest of the night off due to feeling sick, Saturday make-up:
C) 10 RFT of : 10cal Row/25 DU – 9:36
D) 4×10 Defecit HSPU (45×2, UB)
+ 5×3 GH Raise
+ 3 Rds of : 30sec Wall Facing Shoulder Tap
+ 5×5 Hip/Back Extension
E) Bamboo Bar Press 3×15 (1Poodx2)
+ 5×10 Hip Extension