WOD 3/12/14
8 Minutes of Back/Hip/Ankle Mobility
A- 5 Rounds of: 30/30 Jingle Jangles
B- Hang Power Clean- 10 Minutes To A Heavy Single + 2 EMOM @ 85% for 5 Minutes
C- DeadLift- 15 Minutes To A Heavy Set of 5
D- For Time: 100 USSR K.B. Swing (2/1.5 Pood)/3 Strict Chin Ups EMOM starting at 1st Minute -9 Minute Cap
Notes: Please scale weight and number of reps down or up according to how your feeling. If your back is sore and tired scale down the number of reps or the weight or both to something more suitable. If your feeling fresh perform American Swings but please error on the side of caution.
Had a long work break so went to my ghetto globo gym. Can’t drop weights, so I have to get creative sometimes.
WU- 4x400m
Curtis P’s- 3 EMOM for 10 minutes
65# 3 sets
75#- 7 sets
5 rounds
3 deadlifts- 135#
10 lateral bar over burpees
Then I did the metcon Iz programmed (don’t let this fool you, this was tough!)
gym only had 44#
100KBS/3 chinups on minute
took me just under 10 minutes and I wanted to quit- yes, I wanted to QUIT!!!
shoot- I didn’t realize they were USSR, I did USA (guess that’s ok since I had to scale the weight).
Nice work Tina. I like the Curtis Ps and the 400m repeats. Let me find out.
Warm Up: 3 min Row – 586
Depth Drop Jump 6/6/6/6 @ 24″
Seated Box Jump tabata – 6/6/6/5 @ 20″
KB Clean & Jerk – 3/3/3 @ 12k 2/2/@ 16k 1/1 @ 20k
Hang Power Clean 105/115/120/125 🙂
DeadLift – 5/5/5/5/5 @ 145lbs
100 USSR KBS + 3 Chin Up at the top os every minute = 5:32 @ 53lbs – really wanted to quit too! After only 3 minutes I was hurting bad
Weighted GHD Sit Ups – 10/10/10/10/10 @ 6lbs
I WODded with my son today.
He worked on
KB clean and jerk @ 9lbs/13lbs/15lbs
Hang power clean 3/3/3/3/3 @ 25lbs
Deadlift 5/5/5/5/5 @ 45 lbs
He snuck out on my when I was working on the KBS metcon
Bench press 9*3@165(bar)+80(chain) 30 second rest between efforts
Bench press 1*5@250 mid grip
Strict press 5@95/135/135
Strict band resisted pull ups 3*6 reps @green small
KB row 3*8@70
Band pull aparts 100@ green small
Band resisted push ups red band 3*20
Weighted plank 1 minute@45, 4*30 sec@45
Strength Class
– WU: Tabata Battling Ropes/25 Good Morning (45)/20 each KB 1 Leg DL (not sure what those are called – 1 pood)/50 USSR KB Swings (2 pood)
– Tabata Stone to Shoulder (95lbs): 27 reps
– Axel Sumo Deadlift: 1 @ 115/205/255/295/315/335/345 – had to switch to mix grip at 295
– GHD Hip Extensions: 12 x 5
Pumped to watch the Open announcement at the Box tomorrow. Great idea. Everyone come out and cheer on our athletes if you can!!