WOD 10/8/14
8 Minutes of Back/Leg/Hip Mobility
A- WU- Tabata- Wall Ball (20-10’/14-9′)
B- Pause Squat- 12 Minutes To A Challenging Triple + 3@ 95 + 3@ 90% -17 Minute Cap
C- For Time: 30 Power Clean (135/95)/400M Run/20 Hang Clean (135/95)/400M Run/10 Hang Power Clean (135/95)
D- NFT- 100 Seated Banded Ham Curl + 100 Banded Good Morning
Post your scores to the Whiteboard.
This is my Jam! (Minus all the running)
In part C., Is the set of 20 reps Hang Squat Cleans?
I’m thinking yes. Get hyped Marcos, this one is gonna be rough.
Yes, Hang Squat Clean 🙂
Tabata- Wall Ball (14-9′) – 81 reps (PR)
Pause Squat- 195lbsx3 + 3@185lbs + 3@175lbs
For Time: 30 Power Clean (95)/400M Run/20 Hang Clean/400M Run/10 Hang Power Clean: 12:22rx
Butterfly kipping Pull Ups practice – 7/5/5/5/5