WOD 4/21/13
10 Minutes of Calve/Ankle/Hip/Back Mobility
A- WU- 3 Minute Row @ 70% RPE
B- D.T.= 5 RFT of: 12 DeadLift (155/115)/9 Hang Power Clean (155/115)/6 Jerk (155/115)
C- 10 Minutes of Mobility Or Goat Work
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Beware the bonus WOD!
WU- 400M run at 80-90% 1:28
B- D.T.= 5 RFT of: 12 DeadLift/9 Hang Power Clean/6 Jerk (85#)
I was meant to work on Hang squat snatches, so kept the weight low, but 3 reps in and I gave up on that! This was a tough workout…very deceiving
11:21
Annie- I’ve only done her once and it was pretty pathetic…we never finished. This time we did..8:13
Excellent work Tina. I see those DUs are coming along.
Thanks Dariel- one day at a time! Definitely better than yesterday!
B- D.T.= 5 RFT of: 12 DeadLift/9 Hang Power Clean/6 Jerk (95#): 11:05, very tough
Bonus: 15 min AMRAP of 21 wallballs, 15 burpees, 9 boxjumps. Right after D.T., this sucked and I took many breaks. In the end, 2 rounds + 21 + 15
b
A- WU- 3 Minute Row @ 70% RPE: 47 cals
B- D.T.= 5 RFT of: 12 DeadLift (155/115)/9 Hang Power Clean (155/115)/6 Jerk (155/115)
21:00 Rx – good WOD I was totally spent after this
C – Ring Dips: 2/2/2/2/2
Thanks for the help with the kip Dariel
PS: definitely needed a nap after mobility
Nice job today Thomas. You were the first one to Rx this one.
WU 400m run @80%
1:38
5 minutes to warm up
Deadlift/hpc/jerks
DT
5 RFT
12 dead lift @155
9 hpc @155
6 jerk @155
10:54
100 each seated ham curls
100 band pull apart
100 elbow extension (triceps)
100 hollow rocks
100 super mans
Damn Dariel you killed it
DUs are looking good Tina
This was an uncomfortable WOD.