WOD 4/1/15
8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility
A- WU- 200M Run @ 50-75% RPE + 3 RNFT of: 3 Wall Walk/12 Each Walking Lunge/15 Ball Slam (20/15)
B- Power Clean + Jerk- 10 Minutes To A Challenging Triple
C- Tambot= For Time: 10 Power Clean + Jerk (135/95)/5 Rounds of Cindy/8 Power Clean + Jerk/4 Rounds of Cindy/6 Power Clean + Jerk/3 Rounds of Cindy/4 Power Clean + Jerk/2 Rounds of Cindy/2 Power Clean + Jerk/1 Round of Cindy or For Time: 10 Power Clean + Jerk (95/65)/5 Rounds of: 5 Ring Row/10 Push Up/15 Air Squat/8 Power Clean + Jerk/4 Rounds of: 5 Ring Row/10 Push Up/15 Air Squat/6 Power Clean + Jerk/3 Rounds of: 5 Ring Row/10 Push Up/15 Air Squat/4 Power Clean + Jerk/2 Rounds of: 5 Ring Row/10 Push Up/15 Air Squat/2 Power Clean + Jerk/1 : 5 Ring Row/10 Push Up/15 Air Squat -30 Minute Cap
Post your scores to the Whiteboard.
Whoa….this will be a killer
Love this WOD! One of the first ones I did at the old box. Looking forward to tomorrow night at 8 pm!!!
Damn. Mike S laying down the gauntlet EARLY, sub-20.
So this is my 4th TamBot ever.. First time I tried it at 95lbs and i PRed over 2 Minutes too..
TamBot 24:57 RX
just trying to be like you, Dr. Smanik!
Sub 15 anyone?
http://youtu.be/etvNHZx_Bb4
Ok maybe that’s a little too much…
I think it’s very doable. I’d love to crack it when I get better
Is this an April Fool’s work out or are we actually doing this today???
Tambot- all Rx at 95#
2/21/14- 21:23
7/19/14- 25:48 (not sure why I fell apart this day)
4/1/15- 19:36 Rx (almost a 2 minute PR)
A) Warm Up : 800M Indian M.B. Run (20#) + Half Tabata – Wall Ball (20/10’) = 41
B) Power Clean + Power Jerk 1rep – 90kg (PR!)
C) Coach Iz April Fools Day Special! : 800M Run + Tambot @ 135 + 800M Run – 28:51 (1st run in 3:34 & 2nd run was MUCH slower so I’ll call that a PR vs. 24:38 a year ago)
D) 3 x 10 GHR +15 GHD Sit Up + 12 D.B. Roll Back Tricep Extension
ISO OHS – 2 Minutes (45) 1:15/0:45
E) Much Needed MOB