WOD 5/9/14
8 Minutes of Lumbar/Hip/Ankle Mobility
A- WU- Half Tabata- USSR K.B. Swing (2/1.5 Pood)
B- Power Clean- 15 Minutes To A Challenging Double
C- Olympic Squat- 15 Minutes To A Challenging Double
D- 3 RFT of: 12 Chin Up/10 Hang Power Clean (95/65)/8 Pistols Each Leg + Penalty Buprees if any -12 Minute Cap
Notes: You can scale Hang Power Clean up or down based on ability/You can scale Chin Up with C2B or Bar Muscle Up for more of a challenge/5 Burpee penalty every time the bar is dropped.
7am conjugate
A: 5 min AMRAP bear complex, lost count. Scaled from 95 to 75, should have gone for it with 95.
B: 10×2 backsquat @ 75% = 150lb.
C: 3×8 sumo DL @ 70% = 205.
D: 3×20 dimel DL @ 40% ~ 125 – these work my grip (and my calluses) way more than my posterior chain, which makes me think I’m doing them wrong
E: 3×20 banded KBS – used yellow bell, and still had to break up the sets a little. Only did 2 sets, had to bounce at 8
A: 1/2 Tabata USSR KBS – 48 @ 2pood
B: 2RM P.Cln – 135/165/185/205/215/225 x1
C: 2RM Back Sqt – 135/185/215/235/255/275/295
D: 3RFT – 5:44 rx
A: 1/2 Tabata USSR KBS – 51 @ 2pood
B: 2RM P.Cln – 135/165/185/205pr
C: 2RM Back Sqt – 135/185/205/225/245/265
D: 3RFT – 7:43 rx @115 w/ 2 drops…10 burpees completed after
WU- Half Tabata- USSR K.B. Swing (1.5 Pood)- 41
Power Clean- 15 Minutes To A Challenging Double- 140#
Olympic Squat- 15 Minutes To A Challenging Double- 185# (felt like I had more, but ran out of time)
3 RFT of: 12 Chin Up/10 Hang Power Clean (65)/8 Pistols Each Leg- 7:34 Rx
Cycle 1/Week 2/Day 1 & 2
A- WU- 100 DU’s=30 Seconds (12 second PR)
B- 3 Snatch Pulls + 1 Snatch= 1@43/53/60/65/65/65/65Kg
C- Jerk- 3@53/63/73/80/80/80/80Kg
D- 3 Clean Pull + 1 Clean- 3@53/63/73/80/80/80/80Kg
E- 1 Front Squat + 1 Press- 5@53/53/53/53Kg
My entire WOD was an Epic fail today.
Oh well there’s always tomorrow.
I echo that.
Went to 7pm class today. Crazy, i know.
A: WU: Half Tabata USSR K.B. Swing (2/1.5 Pood): 45 Rx
B: Power Clean x 2: 95/115/135/145(F)
C: Olympic Squat x 2: 95/145/165/185/205/225
D: 3 RFT of: 12 Chin Up/10 Hang Power Clean (95/65)/8 Pistols Each Leg: 9:59 @95 lbs, but not the best pistols