WOD 2/20/14
8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility
A- WU-Half Tabata- Double Unders/OH Lunge (45/25)
Notes: Alternate movements every round/4 rounds each
B- Hang Power Snatch- 10 Minutes To A Challenging Triple (T&G)
C- OHS- 12 Minutes To A Heavy Single
D- 5 RFT of: 8 Each Gorilla Snatch /8 Double K.B. Front Squat (20/12x2kg)
First class with Coach Bailey so tons of fun 🙂
A- WU: Alternating Tabata – Double Unders/OH Lunge (45/25)
B- Hang Power Snatch – 3 @ 20k/35k/45k/55k/60k(132#)
C- Front Squat (b/c OHS after Snatch = bad day for shoulder) – 1 @ 135/185/225/245 PR
D- 5 RFT of: 8 Each Gorilla Snatch/8 Double K.B. Front Squat – 9:42 used 16kg KB due to the awkward new movement. Definitely got better as the rounds went on.
Got a chance to take my son to the Circus at Barclays today. Lots of fun, be sure to take your kids if you get the chance.
What was the coolest act
I loved the Tigers the best – But its was cool to see a Wooly Mammoth, a Unicorn and a Pegasus!!
Could have got better seats – FYI never get anything in “Section 2” of the Barclays
Well this was something new.
A) Tabata – Double Unders/OH Lunge@45 – Bad/40ish
B) Hang Power Snatch 3rep – 45/75/95/115/125/130(1) – PR on the 1rep
C) OHS 1rep – 95/115/135/145/150(pr)… but more to do here
D) 5RFT – 8 Each Gorilla Snatch / 8 Double K.B. Front Squat @16kg – 9:33 – Ouch. Very tough movement.
Enjoyed another daytime class while I can this week, but looking forward to 7pm tomorrow. Looks like it will be a WOD that needs the energy of big night class. Anyone want to go out after?
A- WU-Half Tabata- Double Unders/OH Lunge (45/25)
B- Hang Power Snatch- 10 Minutes To A Challenging Triple (T&G)
35/45/50/55
C- OHS- 12 Minutes To A Heavy Single
35/45/55/65/70/75PR/80PR
D- 5 RFT of: 8 Each Gorilla Snatch /8 Double K.B. Front Squat — I am definitely not coordinated enough for this one. 5:15 with 2x 6kg
Broad jump max effort 1″ away from 8 feet
15″ straight bar box squat 12*2 reps @150 bar weight+ 80 in chains
Speed deadlift no bands 12*1@285(70%) [one rep every 15 seconds]
Safety squat bar seated good morning with double mini pulling from the front 3*8 reps @120
Barbell lateral lunges 3*10 reps@95/115/95
For time: 21/15/9 hang squat clean(135)/HSPU/t2b -12:49 rx
Banded glute ham raise 3*8 reps@red mini
Banded planks 3*1 minute hold@green medium
200 banded laying leg curls @red mini