WOD 03/11/16
8 Minutes of Pulling/T-Spine Mobility (Click links for details)
A- WU- 5 Minute AMRAP @ 70% of:
10 Ring Row
15 USA K.B. Swing (24/16Kg or HBD)
1 Wall Walk
B- DeadLift- 3/3/3@90% of 03/02/16 -12 Minute Cap
Notes: If you were not here on 03/02/16 build to a heavy single in 12 min.
C- Descending Ladder 7-1 of:
Strict Pull Up/HSPU/HPC (135/95)
This was a good one today. I should have pushed myself on the HPC…I sometimes put it in my head that if I am not getting the RX because of HSPU’s I shouldn’t do the RX weight. It is a mistake…Too much time on my hands this morning, overthinking things.
Glad you enjoyed it Rob, don’t be too hard on yourself. Just make a note to go heavier next time around
To anyone judging 16.3 please make sure that the athletes feet do not travel higher than the bar (Glide kip). Last night I noticed 1 or 2 reps where the feet came very close to the top of the bar. Let the athlete know before hand the standard and enforce the standard if necessary.
this is a basic glide kip on a bar.
https://www.youtube.com/watch?v=yjUsm_r4GnU
you might need these-
https://www.youtube.com/watch?v=EWxdAEsRsW8
Dariel,
You should make some and sell them at the box this weekend.
FYI, saw this on IG today and plan to play around with it this weekend… it’s probably a little late for most people to be tweaking their BMU technique on 16.3, but we can always look to improve in the future!
https://instagram.com/p/BCzLz6VRp0U/
A) 5min AMRAP of : 5 C2B/15 US KBS (24kg)/5 HSPU – 3rds+
B) Power Clean 3rep – 95kg
C) For Time – 7-1 ladder of : C2B/HSPU/Deadlift (225) – 5:30
D) For Time (but NFT) : 50 Cal Row/100M KB Waiters Walk (16kgx2)/20 KB FSQ (5sec Pause)
E) 3x15cal Assault Bike – :40/:30/:30 (should have been 5, I thankfully misread it…)