WOD 1/6/15
8 Minutes of Shoulder/Wrist/Hip/Back/Ankle Mobility
A- WU- 3 Rounds of: 1 Minute Max Reps Double Unders; 30 Seconds Rest -5 Minute Cap
B- Power Clean + Power Jerk- 5 Minutes WU to (135/95#) or (95/65#)
3 Rounds of: 2 Minutes Max Reps Power Clean + Power Jerk (135/95#) or (95/65#); 2 Minutes Rest Between Rounds – 17 Minute Cap
C- Squat- 8 Minutes To 80% + 3 Every 2 Minutes @ 80% of 12/15/14 For 6 Rounds – 20 Minute Cap
D- Tabata- Double K.B. Clean (20/12KgX2) or Tabata- Double K.B. Clean (16/8KgX2)
Post your scores to the Whiteboard.
Perfect 11am class just me, kbar and coach Dariel .. I love small classes thank you Dariel for working with us
Nice work to you. You kept your hands on that bar longer than anyone today.
Today’s wod is good conditioning
Did as one to one work rest ratio bc it was a partner wod
5 rounds of
5 Strict HSPU
10 Power Clean, 135/95
15 Burpees
20 KBS, 1.5-pood
25 Wall Balls, 20
R1-3:06
R2-3:18
R3-3:32
R4-3:29
R5-3:35
Total working time-17:00
Loving the fact that you guys are posting the scaled workouts!
12 min EMOM 1 snatch/1hang snatch/1 OHS- made it up to 110#
1 EMOM for 6 minutes
Muscle up
10 min EMOM
Even 6 Thrusters (65#)
Odd 6 C2B
Thanks for the feed back Amita!!!
Warm up today sucked!
3 rds ME DU – 105/48/33
Power clean & jerk – 13/13/14@95lbs
Back squat 3×6 every 2 min – 180lbs
KB Tabata – 58rx
Oh yeah – I came back to redeem myself in the DU warm up – still sucked.