WOD 2/10/14
8 Minutes of Shoulder/OH/Thoracic/Wrist Mobility
A- 2 Rounds of 30 Seconds Each: Crab Walk Forward/PVC OH Duck Walk Forward/Backward/PVC Sots Press + For Time: 100 Double Unders -5 Minute Cap
B- Hang Snatch- 15 Minutes To A Heavy Double
C- Olympic Squat- 7 Minutes to 100% of Clean 1RM (should be approximately 75% of Squat 1RM) + 3 EMOM for 6 Minutes @ 100% of Clean 1RM
D- For Time: 100 GHD Hip Extension or Banded Good Morning -5 Minute Cap
E- For Time: 200M Waiters Walk (20kg/12kgx2- 3 Burpee Penalty for every time KettleBells are dropped from overhead position) + (penalty burpees if any) Max Effort Plank -5 Minute Cap
B- Hang Snatch- 15 Minutes To A Heavy Double
Worked up to 75#, these were not happening for me today.
C- Olympic Squat- 7 Minutes to 100% of Clean 1RM (should be approximately 75% of Squat 1RM) + 3 EMOM for 6 Minutes @ 100% of Clean 1RM
Worked @ 145
D- For Time: 100 GHD Hip Extension or Banded Good Morning -5 Minute Cap
100 GHD hip extensions in 2:48
E- For Time: 200M Waiters Walk (20kg/12kgx2- 3 Burpee Penalty for every time KettleBells are dropped from overhead position) + (penalty burpees if any) Max Effort Plank -5 Minute Cap
Due to weather we subbed 90 sec waiters walk – regressed the weight to 12kg and kept it up throughout. plank was 1 minute and some number of seconds that I forget.
Fun WOD but wasn’t at my best!
thank goodness you subbed that waiters walk!! My hands would have fallen off.
A: 3min of DU’s
B: Hang Snatch 2RM – 20k/45k/55k/60k/65k (143#)
C: Cln + 3 Front Sqt EMOM 6min @ 175#
D: 100 Good Mornings w/20kg KB
2/10/14
A- WU- For Time: 100 Double Unders= 42 Seconds (5 second PR) + 2 RNFT of: Crab/PVC Duck Walk Fwd/Back/PVC Sots Press
B- Snatch- WU- 3@ 20/45 + WS- 3@52=65/3/3@56=70/3@60=75/3@64=80/3@68=85/1@72=90/1F + 1@74kg=92%
C- Clean & Jerk- WU- 3@45 + WS- 3@58=60/3/3@63=65/3@68=70/3@73=75/3@77=80/2@83=85/1@87=90/1@90kg=92%
D- Squat- WU- 4@45/135 + WS- 4@185=60/4@200=65/4@217=70/4@232=75/3@248=80/3@263=85/3@280=90/1@285=92/1@295lb=95%
E- Snatch Pull- 3/3@68=85+3/3@72kg=90%
Awesome and large class today at 5pm (partly because I showed up as a waitlister – oops sorry guys). Very beneficial thanks to some tips from Cory and Coach Iz. Thanks as always.
A- 3 mins Double Unders: 241
B- Hang Snatch – 2 @ 20k/45k/50k/55k(F)/55k – not perfect but I think it counted
C- Power Clean + 3 Front Squat EMOM for 6 Minutes @ 175
D- 100 Banded Good Morning
E- Butterfly practice……..slowwwwwwwwwly progressing
Gosh it looks like i might have to register for class myself. It was tight at 5pm. Nice working with Andrea today.
Warm up 3 min DU – 90something
Hang snatch doubles – 29k/32k/32k/36k/39k/41Kx1
3 front squats EMOM for 6 @ 115lbs