WOD 1/8/13
8 Minutes of Lumbar/Hip/Ankle/Thoracic/Wrist Mobility
A- WU- 3 Rounds of: 250M Row;1 Minute Rest Between Rounds (3 Burpee Penalty for every +/- 2 Seconds of deviation) -6 Minute Cap
B- Hang Power Clean- 15 Minutes To A Heavy Triple; 90 Seconds Between Sets
C- Front Squat- 10 Minutes To Heavy Double; 60-90 Seconds Rest Between Sets
D- Clean Pull (from below the knee)- 3/3@70/80/85; 1 Minute Rest Between Sets
E- 9 Minute AMRAP of: 12 M.B. Clean (20/14)/8 Box Jump Overs (24/20)
A: 250m Row x 3 – 0:51 / 0:50 / 0:49
B: HPC x 3 – 115/145/165/175/185/195
C: FS x 2 – 5@135 / 3@165 / 2@185/215/235/245
D: Cln Pull x 3 – 135/185/205/225
E: 9min AMRAP MB Cln & BJO – 7rds + 3 Cln rx
Fun crew at 5 tonight. Dariel thanks for keeping things moving and fun. Great job.
Nice work today. Excellent form on those clowns and that front squat. Those oly lifts are going to continue to go up.
Nice work today everyone. Marcos did 285 for two and Mike did 275 for two on the front squat. Wow. o_O
Wow! Sick numbers.
Quit clowning around D, Cory’s clean is beast. Like that one from Steven Kings “It”.
A. 51/50/51 seconds
B. Power Clean, heavy triple – bar/95/135/165/175×1/175×2/175×2/175×1 FAIL, just could not for the life of me get the elbows under on that third rep.
C. Front Squat, heavy double – bar/95/135/185/215/225/235
D. Metcon – 7 + 3 rx
late post
Hang Power Clean- 125#
Front Squat- 150#
D- Clean Pull (from below the knee)- 105#/115#/120#
E- 9 Minute AMRAP of: 12 M.B. Clean (20/14)/8 Box Jump Overs (24/20) 7r+9 MB Cleans Rx
Row: 54/55/54
HPC triples: 135/165/185/195/205
FS double: 135/165/185/225/245/265
CP triple – 135/185/205/225
AMRAP: 9rds + 7 MB clearns (Rx’d)
fun AMRAP to cap off the evening. Thanks, Coach.