WOD 12/15/14
8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility
A- WU- 1 Minute Max Calorie Row + 2 RNFT of: 10 Each Kang Squat/BTN Snatch Grip Thruster/Hang Clean (45/35) -5 Minute Cap
B- Squat- 18 Minutes To A Heavy Single (Tempo: 2/0/X/1/Compare to 11/14/14)
C- Snatch- 15 Minutes To A Heavy Single
D- Clean & Jerk- 15 Minutes To A Heavy Single
Post your scores to the Whiteboard.
PR on the snatch today which is awesome. Wish my C&J went up though. Think I missed having Ernie and Sofer there pushing me along.
Nicely done Slootsky. Your loving on up. I also feel you have more on the clean and jerk. Just have to get comfortable with the bar over head.
I am loving on up!
Moving. Kirk why the iPhone thought loving
Idk*
You did fine without us. Must have been the new lifters.
Good work Slootsky
Get your fat ass up and do some KBS
http://youtu.be/bw6gRIk1-RM
The good life
3 RFT
500m row
12 burpee
21 box jump 24″
10:00 PR
– back squat
3*5 225/265/275
– Midline
A. 3×10 Glute Ham Raises
B. 3×20 Weighted Sit ups@25/45/45
C. 3×25 Weighted Hip Extensions, 45/35
D. 2×25 Med Ball GHDSU, 20/14
I hope the warm up wasn’t too complicated today..
Warm up: 2 Min DU + 2 RNFT of 10 each – kang Squat / BTN Thruster/ Hang Clean
Squat – 115×5/165×3/ 195×1/ 215×1/225×1/230FF
Snatch – 75×5/ 85x 3/ 95/100/105FF/ 105!
Clean & Jerk 105×5/ 115×3/ 125/135/140FF/ 140!!
Today was pretty rough, but i couldn’t miss it! I actually WODded all alone, just to get this in.