WOD 1/22/14
8 Minutes of Ankle/Lumbar/Hamstring/Hip Mobility
A- 5 Rounds of: 30/30 Jingle Jangles
B- Tabata- Box Jump (24/20″)
C- Hang Power Clean- 12 Minutes To A Challenging Triple (make it pretty!)
D- Clean DeadLift– 3 Minutes WU To 100% of Clean + 3/3/3/3/3@ 100%; 90 Seconds Rest Between Sets (Tempo:X/2/2) -12 Minute Cap
E- For Time- Descending Ladder 10-5 each of: Double Under/Ring Dip/HRPU -10 Minute Cap
Great kipping ring dip tutorial:
http://www.youtube.com/watch?v=HAKVLAItZYQ
Warm Up 30/30 Jingle Jangles
Power snatch 3/3/3/3/3/3 @ 55/60/65/70/75/75
Power clean + Power Jerk 3/3/3/3/3 @ 85/95/105/115/115
Oly Squat – 5x95lbs/4×105/4×115/4×125/3×135/3×135/3×145/3×155/3×155/2×165/2×170
10-5 decending ladder NFT of Ring Dips and Push ups – Mod
A- 5 Rounds of: 30/30 Jingle Jangles
B- Tabata- Box Jump (24/20″): 70
C- Hang Power Clean- 3 @ 95/135/165/185/195
D- Clean DeadLift- 3/3/3/3/3@ 215
E- For Time- Descending Ladder 10-5 each of: Double Under/Ring Dip/HRPU: 6 + 6 + 2 in 10 mins Rx. Took me another ~ 5 mins to finish. I think I could use a ring dip work shop lol
A) 5rds 30/30 Jingle Jangles
B) Tabata Box Jump (24″) – 76? – worked on bounding
C) Hang Power Clean- 3 @ 95/115/135/155/165/175(2)
D) Clean DeadLift- 3/3/3/3/3@ 185
E) Descending Ladder 10-5 each of: Double Under/Ring Dip/HRPU: 10:10 to finish it – complete breakdown of my ability to push on this one.
1/22/14
A- WU- 5 Rds of: 30/30 Jingle Jangles= 14/15/16/17/16 cone touches per round
B- Power Snatch- WU- 3@15lb/15/20/45kg + WS- 3@52=65+3/3@56=70+3@60=75/64=80/67kg=83%
C- Power Clean + Power Jerk- 3@61=65/65=70+3/3@70=75+3@75=80/77kg=85%
D- Squat- 5@165=50/4@170=55/185=60/195=65/3@215=70/235=75+3/3@250=80/2@265=85/2@280lbs=90%
E- Snatch Pull- 3/3@68=85/72kg=90%