WOD 5/30/13
6 Minutes of: Hip/Back/Rack/Shoulder/Wrist/Ankle Mobillity
A- WU- 7 Minute AMRAP of: 20 Plate Ground to Over Head (45/25)/20 Plate Squat (45/25) @ Top of EMOM 3 Burpees chest to plate/feet on plate
B- Power Clean- 10 Minutes To A Heavy Single
C- Sumo DeadLift- 15 Minutes To a 3 Rep Max
D- 18/12/8 RFT of: USA K.B. Swing (2/1.5 Pood)/Ring Dips/Knees To Elbows
6 Minutes of: Hip/Back/Rack/Shoulder/Wrist/Ankle Mobillity
A- WU- 7 Minute AMRAP of: 20 Plate Ground to Over Head (45/25)/20 Plate Squat (45/25) @ Top of EMOM 3 Burpees chest to plate/feet on plate
3 ROUNDS + 2 G2OH, legs still smoked from Monday
B- Power Clean- 10 Minutes To A Heavy Single 115/165/205/235/265f
C- Sumo DeadLift- 15 Minutes To a 3 Rep Max
135/185/225/275/315/335 Pr
D- 18/12/8 RFT of: USA K.B. Swing (2/1.5 Pood)/Ring Dips/Knees To Elbows
5:40 Rx (grip still ripped from Monday but pulled through)
Beast mode. Jealous of those ring dips
Thanks brother.
A – 7 min AMRAP 20 Plate Ground 2 OH (45)/20 Plate Squat @ top of EMOM 3 Plate Burpees:
3 Rds + 2 G2OH Rx
B – Power Clean: 1 @ 95/135/165/185/205F/205F arrrgghhhhhhh
C – Sumo Deadlift: 3 @ 135/185/225/275/315 PR
D – 18/12/8 USA KB Swing (2 Pood)/Ring Dips/Knees To Elbow: 18:26 Rx (Thanks for letting me finish. Those Ring dips were killer, but happy I got through them……..2 @ a time lol)
A- WU- 7 Minute AMRAP of: 20 Plate Ground to Over Head (45/25)/20 Plate Squat (45/25) @ Top of EMOM 3 Burpees chest to plate/feet on plate
3 rounds + 20 +4
B- Power Clean- 10 Minutes To A Heavy Single
95×2/125/135/145/155pr/ 160 fail
C- Sumo DeadLift- 15 Minutes To a 3 Rep Max
160/185/210/225
D- 18/12/8 RFT of: USA K.B. Swing (2/1.5 Pood)/Ring Dips/Knees To Elbows
9min 15sec, (modified ring dips)
B- 225lb
C- 355lb (Dariel I was going to stop at 325 but saw ur numbers on the board and had to push on!)
D- 5:29 rx