WOD 5/25/14
8 Minutes of Shoulder/Wrist/Hip/Ankle Mobility
A- WU- 7 Rounds of: 30/30 Jingle Jangles + 3 RNFT of 30 Seconds Each: Hollow Rock/Superman Rock
B- Hand Stand Walk- 10 Minutes of Practice (Progression: ->1, ->2)
C- 4 Minutes WU Ring Dip/Power Clean + Elizabeth= 21/15/9 RFT of: Power Clean (135/95)/Ring Dip -12 Minute Cap
Notes: Scale weight of the clean to 70-75% if necessary/Scale Ring Dip with a band or box/Be sure to reflect in your notes that Power Clean was the standard today.
D- 3 Rounds of: 5 Superman To Hollow Left/5 Superman To Hollow Right (2 Second Hold Each); 30-45 Seconds Rest Between Rounds
C) Elizabeth – 6:10 @ 135 (muscle cleans, so not strictly RX’d)
What the hell is a muscle clean?
Elizabeth-21/15/9
Squat clean (95#)/strict dips on GHD
11:30
A power clean with no re-bend of the knees… though technically I guess since I was using some hip drive what I was doing was a power clean with no re-bend of the knees… either way, not RX’d.
Elizabeth-21/15/9
Power Clean 95# / Banded Ring Dips – I believe it was 9 min?
Super stoked after a long workout to hit Fletcher’s BBQ – walked all the way there to see they were closed for a private event 🙁
Therefore, I suggest tomorrow after the 6pm class – let’s be American and grab some BBQ together.
Or was it 11 min? Crap, I need to get better about writing this down. If someone remembers, please remind me what I got 🙂
I’m down for BBQ but sign up for 7….. Cause I work till 8 🙁
If you want to come for BBQ, we’ll wait until 8 and spend 7-8 recouping from our Murph death 🙂 Let us know!