WOD 5/16/13
6 Minutes of: Shoulder/Hip/Rack/Back/Ankle/Wrist Mobility
A- WU- Half Tabata: Box Jumps (24/20″) + Half Tabata: Hand Release Push Up
B- Power Clean- 12 Minutes To A Heavy Single
C- Thruster- 10 Minutes To A Heavy Triple
D- For Time- 30 Double Unders/20 Burpees/10 Bar Muscle Up (Jumping Bar Muscle Up)/20 Buprees/30 Double Unders
*E- Cash Out: Coaches Choice Or Goat Work Or Mobility
*=If Time Permits/Do Not Exceed 9 Minutes On Cash Out!!
Warm up HSPU – 50 box jumps – 39
total – 89
Power clean – 235 pr
Thruster heavy triple – 165
For time – 30 double unders / 20 burpees / 10 bar muscle ups / 20 burpees / 30 double unders time – 4:45 rx
10 straight bar muscle ups, previous best was 3
Great work today. Lots of PRs
Congrats to Su and Luis for putting up some big numbers in your first class!
6 Minutes of: Shoulder/Hip/Rack/Back/Ankle/Wrist Mobility
A- WU- Half Tabata: Box Jumps (24/20″) + Half Tabata: Hand Release Push Up 41/51=92
B- Power Clean- 12 Minutes To A Heavy Single
95/135/185/225/255/265(fx2)
C- Thruster- 10 Minutes To A Heavy Triple
95/115/135/165/185×2
D- For Time- 30 Double Unders/20 Burpees/10 Bar Muscle Up (Jumping Bar Muscle Up)/20 Buprees/30 Double Unders
3:58
*E- Cash Out: Coaches Choice Or Goat Work Or Mobility
*=If Time Permits/Do Not Exceed 9 Minutes On Cash Out!!
Rx
6 Minutes of: Shoulder/Hip/Rack/Back/Ankle/Wrist Mobility
A- WU- Half Tabata: Box Jumps (24/20″) + Half Tabata: Hand Release Push Up- 81
B- Power Clean- 12 Minutes To A Heavy Single 75/95/105/115/125/135/137# (PR) 7#PR
C- Thruster- 10 Minutes To A Heavy Triple- 95# (ran out of time)
D- For Time- 30 Double Unders/20 Burpees/10 Bar Muscle Up (Jumping Bar Muscle Up)/20 Buprees/30 Double Unders- worked with the baby bar and jumped up 4:42
*E- Cash Out: 50 Front Squats (65#) did first 30 unbroken 2:47
Awesome class tonight- great energy!