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 replies
  1. marisa519
    marisa519 says:

    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

    Reply
  2. Shara
    Shara says:

    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…

    Reply
  3. Aziatik
    Aziatik says:

    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

    Reply
  4. tinad
    tinad says:

    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!?

    Reply
  5. Smanik
    Smanik says:

    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.

    Reply

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