WOD 1/9/14
8 Minutes of Hip/Ankle/Lumbar/Rack Mobility
A- WU- For Time- 30 Thruster (45/75)/30 HP Clean/250M Row -9 Minute Cap
B- Clean & Jerk- 15 Minutes To A Heavy Single
C- 7 Minute AMRAP of: 7 Power Clean (135/95)/7 K2E
D- Tabata- Lateral Ball Slam (20/15) Alternate sides each round.
8 Minutes of Hip/Ankle/Lumbar/Rack Mobility
A- WU- For Time- 30 Thruster (45)/30 HP Clean(45)/250M Row -5:16
B- Clean & Jerk- 15 Minutes To A Heavy Single-80/85F
C- 7 Minute AMRAP of: 7 Power Clean (60)/7 knee ups – 5 rounds
D- Tabata- Lateral Ball Slam (15) Alternate sides each round. Didn’t keep count
A- WU- For Time- 30 Thruster (45/75)/30 HP Clean/250M Row -9 Minute Cap
5:40
B- Clean & Jerk- 15 Minutes To A Heavy Single
45/55/65/70/75PR/80PR/85PR/90F (need to get better at these cleans)
C- 7 Minute AMRAP of: 7 Power Clean (135/95)/7 K2E
4+ 3 @ 65#
D- Tabata- Lateral Ball Slam (20/15) Alternate sides each round.
11-12 each round
My forearms and wrists are screaming…
Awesome WOD!
After 8 months and change at 718 struggling with mobility and form, the clean and jerk has become my favorite lift. There is something so satisfying about it’s 3 parts that doesn’t stack up in any other lift. Its definitely my favorite lift to cheer other people on for as well.
A. 4:52rx freakishly heavy thruster weight for a warm up @ 75 lbs,
B. 200pr
C. 6 rx
D. 13 per round for 6, 14 for the last 2
Clean and jerk PR! (95#)
A- WU- For Time- 30 Thruster (45/75)/30 HP Clean/250M Row -4:17Rx
B- Clean & Jerk- 15 Minutes To A Heavy Single- 135#/145# Clean (PR) but fail on jerk 🙁
C- 7 Minute AMRAP of: 7 Power Clean (135/95)/7 K2E- 5 rounds, K2E were questionable at times
D- Tabata- Lateral Ball Slam (20/15) Alternate sides each round- anywhere from 9-12 per round. Can you believe I forgot to count!?
This was pleasant.
A) 30 Thruster & 30 HPC @ 75lbs / 250m Row – 4:04
B) C&J (Power) 1rep – 75/95/115/135/145/155/165/170(dirty) – I believe that’s a new max
C) 7min AMRAP – 7 PWClean @ 135 / 7 T2B – 5+3 – that’s a lot of weight, T2B were easy
D) Tabata Lateral Ball Slam @ 20lbs – 15×4,16×2,17×2 – not like I was counting or anything
Extra Credit: 10 HSPU (abmat but off 25lb plates on each side) & muscle up fails… I don’t think it counts if I can’t replicate it.
Um..do you mean K2E?
Right. Knees to Elbows.