WOD 3/4/15
8 Minutes of Shoulder/Wrist/OH/Ankle/Hip/Back Mobility
A- WU- NFT of: 200M Run/10 K.B. Thruster (20/12KgX2)/200M Run/10 K.B. Push Press/50 Banded Pull Apart or NFT of: 200M Run/10 K.B. Thruster (16/8KgX2)/200M Run/10 K.B. Push Press/50 Banded Pull Apart -6 Minute Cap
B- Clean & Jerk- 15 Minutes To A Challenging Single (compare to 1/22/15)
C- Power Clean + Power Jerk- 5 EMOM for 7 Minutes @60% of above.
D- 30/20/10 RFT of: Box Jumps (30/24″)/Row Calories or For Time: 30/20/10 RFT of: Box Jumps (24/18″)/Row Calories
Post your scores to the Whiteboard.
Chuck:
I thought we had a discussion about 205?
A) 3 Rounds of : 500M Row – 1:37/1:34/1:38ish
B) 1 Clean Pull + 1 Hang Clean + 2 Power Jerk – 85kg clean and tidy
C) 21/15/9 RFT of : Clean & Jerk @ 115/Box Jumps (30″)/Row Calories – 11:26 – benefitted from a lighter C+J than the real heavy hitters Mike & Patty
D) Front Squat – 3 Rounds of 30 Seconds in a perfect bottom position – skipperoo, had dinner cooking duty (Italian Wedding soup, and it was delicious)
A) 3 Rounds of : 500M Row – 2:21/2:27/2:24
B) 1 Clean Pull + 1 Hang Clean + 2 Power Jerk – 59kg
C) 21/15/9 RFT of : Clean & Jerk @ 85/Box Jumps (24″)/Row Calories – 13:23
D) Front Squat @ 95 – 3 Rounds of 30 Seconds in a perfect bottom position