WOD 3/8/15
8 Minutes of Hip/Ankle/Shoulder/Back Mobility
A- WU- The Dot Drill (5 X’s all 5 Patterns) + 2 Rounds of: 5 Standing BroadJump/15 K.B. Taters (24/16Kg)/ 1 Minute Max Reps Double Unders or The Dot Drill (5 X’s all 5 Patterns) + 2 Rounds of: 5 Standing BroadJump/15 K.B.Taters (20/12Kg)/ 1 Minute Practice Double Unders
B- Power Clean- 12 Minutes To A Challenging Single
C- Power Clean- 6 EMOM for 5 Minutes @70% of above
D- Front Squat- 7 Minutes WU To 100% of Power Clean (from above) + 2 EMOM For 6 Minutes @ 100% of Power Clean From Above
E- 4 Minutes Max Reps: WallBall (20-10’/14-9′) or 4 Minutes Max Reps: WallBall (12-10’/6-9′)
Post your scores to the Whiteboard.
A- WU- The Dot Drill (5 X’s all 5 Patterns) + 2 Rounds of: 5 Standing BroadJump/15 K.B. Taters (24/16Kg)/ 1 Minute Max Reps Double Unders
150 DU’s
B- Power Clean- 12 Minutes To A Challenging Single
95KG
C- Power Clean- 6 EMOM for 5 Minutes @70% of above
65KG
D- Front Squat- 7 Minutes WU To 100% of Power Clean (from above) + 6 Minute AMRAP of: Front Squat at 100% of power clean from above
205#
E- Karen 🙂 – 6 Minute Cap
101
Had a good lifting session today.
Worked my snatch and clean from the high hang. Sets of 3 at a moderate weight.