WOD 11/30/14
8 Minutes of Back/Hip/Ankle/Wrist Mobility
A- WU- 6 Minute AMRAP of: 200M Run/25 Double Unders/10 Air Squats
B- Snatch- 3/3@75% + 2/2@80% of Best Snatch -12 Minute Cap
C- Clean and Jerk- 3/3@75% + 2/2@80% -12 Minute Cap
D- 2 Minutes To WU Ring Push Up + For Time: 3 Front Squat (185/135)/12 Ring Push Up/3 Front Squat/10 Ring Push Up/3 Front Squat/8 Ring Push Up/3 Front Squat/6 Ring Push Up/3 Front Squat/4 Ring Push Up -15 Minutes
Notes: All Front Squats will begin with the bar on the ground/A full Squat Clean will count as a Front Squat/Scale Ring Push Up with HRPU if necessary.
Post your scores to the Whiteboard.
*Comp-Tips*
If men are going 185# then women should be at 110#.
If the women are doing 135# the men should be doing 225#.
Either way, someone is going HEAVY!
LOVE that you MUST clean this weight from the floor. NO RACKS. If you can’t clean the weight you have no business using it in the WOD.
This WOD is a great opportunity to practice those squat cleans. This will help shave seconds off of your time.
Most of you should be doing HRPUs ( Hand Release Push Ups ) instead of ring push ups. Too many of you rarely make your chest touch the floor when performing push ups even when doing deficit push ups.
Practice now or be exposed at competitions.
Preach!
Thank you Smanik, Wango and Chris for fixing my t2b kip after class. Watch out son now we embark on the road to 50 unbroken before the open
Alot of fun today. Good work Greg. It was cool to have a few of the guys hang around after to watch. You always do better when eyes are on you.
Substituted the rpu for 45# deficit hspu. Rd 4 really got me. (7:13)
Today’s workout was pretty Boss.
It was like tonight’s season finale episode of Walking dead……
A little slow at first, then you get scared of a crazy looking metcon… And all of a sudden it’s over.
Had a blast pushing my self in the warm up for one more round!!