WOD 3/14/13 c
6 Minutes of Racked/Hip/Back/Calve Mobility
A- WU- 3 Minutes of Light Jump Rope + 2 RNFT- 15 Air Squats/10 Wall Ball (20/14)/10 Diamond Push Up/10 Strict Chin up
B- Hang Clean (just above the knee)- 2 Minutes WU + 8 Minutes To A Heavy Triple (pause briefly to reset in the rack position between reps)
C- Front Squat- 2/2/2/2/2/2/2/2@90% of Clean Triple from earlier (tempo is: 2 count down/2 count in the hole/explode up to standing) ; Exactly 1 Minute Rest Between Sets
D- 21/15/9 RFT of: K.B. High Pull (2/1.5 Pood)/Row for Calories
*E- 100 AbMat Sit Ups + 3 Rounds of: Max Effort L-Hang; 1 Minute Rest Between Efforts
*= If Time Permits
Hang clean – 3/65 3/85 3/115 3/135 3/155 3/175f
Front squat – 2/95 2/105 2/115 2/115 2/125 2/125 2/125 2/125
21/15/9 – kb high pull @ 70 lbs / row for calories – 3:56
100 sit ups – 3:12
Congrats to Jaime today hitting a pr on the hang clean triple. Nicely done.
I guess I should post now! Thanks Dariel – great coaching this morning!
B- Hang Clean – Heavy Triple: 105 (PR), 110 (for one, then failed)
C- Front Squat- 2/2/2/2/2/2/2/2@95 lbs
D- 21/15/9 RFT of: K.B. High Pull (1.5 Pood)/Row for Calories: 5:00 RX
(I did not know until today that getting the handlebar closer to the flywheel would improve my efficiency. Dariel corrected me about half-way through the workout, and the change afterward was dramatic. I’m never going to love rowing, but I think it’ll be a bit easier for me from now on.)
Thanks for the Tips Jai-Kray!
It’s my pleasure. Excellent performance today.
Thanks for the picture commemorating my 95lb back squat 🙂