WOD 6/10/15
8 Minutes of Back/Hip Mobility
A- WU- Half Tabata: USSR K.B. Swing (2/1.5 Pood or 24/16Kg) + For Time: 200M Run
B- Hang Clean- 15 Minutes To A Challenging Triple
C- Deadlift- 15 Minutes To A Challenging Triple
D- 9 Minute AMRAP of: 5 D.B. HPC (45/25#x2)/10 Ring Push Up/200M Run or
9 Minute AMRAP of: 5 K.B. HPC (12/8Kgx2) /10 HRPU /200M Run
Notes: Do not drop K.B.s’ or D.B.’s!!
Post your scores to the Whiteboard.
Look like a cold day in this picture.. we all are trying to “warm up” on the rower.
Started a little before class and worked on some MU progressions.. I need to maintain the false grip during the kip/ swing.
& 1 Bouns MU after class
A) Half-Tabata USSR KBS (2pood) – 48 + 200M run 0:48.00 (I think)
B) 1 Clean + 1 Hang Clean (Pos 2) + 1 Hang Clean (Pos 3) – 85kg (90 kg clean only)
C) Clean Liftoff (Pause) + Clean Pull (3 sec Eccentric) 5×3 @ 95kg
D) 9min AMRAP of : 5 KB PWC (24kgx2) / 8 HSPU / 30 DU – 4rds+8
E) GHR 6×5 & GHD Sit Up 3×15
F) 3 Min BSQ Hold (155 for 1:30 + 135 for 1:30) – this fell to pieces real quick on me
Felt weak overall today. Didn’t have the focus I usually do. But, not to worried about it, happens sometimes.