WOD 11/18/14
8 Minutes of Hip/Back/Shoulder/Rack Mobility
A- WU- 2 RFT of: 15 K.B. DeadLift (24/16Kg)/15 USSR K.B. Swing/15 Burpee Over The KettleBell -6 Minute Cap
B- Block or Hang (Mid Thigh) Clean- 5/5/5@65% -12 Minute Cap
C- Clean DeadLift- 5/5/5/5@100% Clean 1RM -12 Minute Cap
D- 3 RFT of: 20 WallBall (20/14-10′)/20 USA K.B. Swing (2/1.5 Pood) -15 Minute Cap
Notes: For K.B. Swing scale weight or ROM/Score = Time to complete 3 rounds.
Post your scores to the Whiteboard.
Just in case anyone was curious on the set up for a clean deadlift prior to class tomorrow
http://m.youtube.com/watch?v=r3w6gRzfVqw
Had some fun in open bar- kept it easy
10 min EMOM Power Snatch
3/3/3 85#
3/3/3/3/3 95#
2/2 105#
Every 30 seconds for 6 minutes
Barbell complex- squat clean/power jerk or thruster (from squat ckean)/back squat/BTN jerk 105#
Did anyone try that stuffed pepper breakfast from kbk? It was really top notch
I did and it was glorious. As was the hot pocket
I snuck into open Bar to test my Front Squat.. I was able to add 20lbs to to my max day
1 Min Max Reps DU’s – 100(57Sec)
Front Squat – 5x95lbs 3x135lbs 1/1/1/1 @ 165/175/185PR/195lbs PR 😀
1 Min Max Reps DUs 100 (59Sec)
Still wished I was able to jump into class today and worked on those cleans..