WOD 12/15/13
10 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility
A- WU- Dot Drill 5x’a each pattern + Tabata- Box Jump (24/20″)
B- Moore= 20 Minute AMRAP of: 1 Rope Climb/400M Run/Max Continious Reps (Unbroken) HSPU
C- Hang Power Clean- 8 Minutes To A Heavy Triple + 3 Minute AMRAP @80% (3 Burpee penalty every time you drop the bar)
*- Penalty Burpee
C’mon son (Dariel’s voice) this be ridiculous..a workout after a workout?
lol. thats funny. I’ve been slacking on my blogging.
Nice small Sunday morning class
Tabata- Box Jump (20″)- 69
Moore= 20 Minute AMRAP of: 1 Rope Climb/400M Run/Max Continious Reps (Unbroken) HSPU- 5 rounds +1 rope clamp +70 HSPU Rx
Hang Power Clean- 8 Minutes To A Heavy Triple (125#) + 3 Minute AMRAP @80% (3 Burpee penalty every time you drop the bar) worked at 100# for 20 reps and 9 burped penalty
70 HSPU! Nice work Tina.
This was exactly what I expected. A challenge but happy to have done it. First WOD where I could actually do a credible HSPU! (1 abmat though)
A) Dot Drill + Tabata- Box Jump (24) – 74
B) Moore – 20 Minute AMRAP of: 1 Rope Climb/400M Run/Max Continious Reps (Unbroken) HSPU
6rds – 28 HSPU – did 9 the first rd then kept falling after 3-5
C) Hang Power Clean x3 – 45/95/115/135/145
3min AMRAP @ 115 (3 Burpee penalty every time you drop the bar) – 36+3 Burpees
Extra credit – 400m walk for coffee with Shara and Andrea
Congrats on getting HSPUs. Small steps are still steps in the right direction. Keep practicing until you own them. Good job regardless.
A. 81 box jumps
B. “Moore” – 6 rounds / 70 HSPUs
C. HPC Heavy 3 – 185#
3min AMRAP @ 148# – 25reps / 9 Burpees
That was some serious work today Tina. Very impressive.
Thanks Tina and Marcos for convincing me that I wouldn’t break an ankle running outside.
And thanks to Ann for pushing me away from my second abmat on the HSPU.
WU – 59
Moore – modified to do 2 for 1 sit to stand for the rope climb / 400m run / HSPU
5 rds / 36 HSPU (17 with two abmats in rd 1, 1 with one abmat in rd 2, and then the rest of the rounds with 1abmat and a 10pound plate under it)
Hang Power Clean – Heavy Triiple = 80pounds
3 min AMRAP HPC at 80% of triple – 26 HPC and 3 burpees