WOD 1/3/14
8 Minutes of Hip/Ankle/Back/Rack/Wrist Mobility
A- WU- 1 Minute Double Under Practice + For Time: 100 Doube Unders (if necessary reduce # of reps to a smaller amount that is challenging but manageable) -5 Minute Cap
B- Hang Clean- 4 Minutes to 85% + 3 EMOM for 5 Minutes
C- Front Squat- 2/2/2/2/2/2/2/2/2@80% of 1RM; 45 Seconds Rest Between Sets -12 Minute Cap
D- 20 Minute AMRAP of Helen= 400M Run/21 USA K.B. Swing (24/16kg)/12 Pull Up
Please offer an alternative to the running portion – I am very afraid of slipping on ice. Thank you! -Gloria
most people will probably row
Right – I’m going in to the gym, so I hope they let me do that!
500m row will be the sub!
400M Snowshoe Sub
For those struggling with doubleunders here’s a great tutorial:
http://www.youtube.com/watch?v=gV1NfxgmzT4
You should sub the run with 100 DU’s as that will be the version of Helen during the World Wide WOD. Row for DU’s in the warm up.
good call Cory!
Post wod fun is going to Brooklyn pub on sixth and 22nd
Ouch.
A) 100 DU’s – 1:03
B) hang clean 3x EMOTM 5min @ 145
C) FSQ 9×2 @ 165
D) 20min AMRAP – 500m Row / 21 KBS @ 53lbs / 12 Pull Up – 4+500+21+6
Tough to recover from that one.
A- 100 Doube Unders- 1:25 could have done better but my shoelace came untied and I thought I could continue but it kept getting caught- darn it! Did 65 unbroken so that might have been a PR
B- Hang Clean- 4 Minutes to 120# (85%) + 3 EMOM for 5 Minutes
C- Front Squat- 2/2/2/2/2/2/2/2/2@ 130# (80%) of 1RM
D- 20 Minute AMRAP of Helenesque= 25 burpees (sub for 500m row) 21 USA K.B. Swing (16kg)/12 Pull Up- 5 rounds
Late post
A. Forgot my rope, used a 718 jammie. Got to 97 as time expired
B. Hang squat clean – reps at 135
C. Front squat reps at 225
D. Helen AMRAP – 4 + 12 BURPEES – I had more than this. Forced to take a 30 second break twice to ease stomach discomfort.