WOD 6/24/14
8 Minutes of Hip/Shoulder/Wrist Mobility
A- WU- 1 RNFT of: 250M Row/10 GHD Sit Up/10 GHD Hip Extension/10 Strict Chin Up/10 Each Walking Lunges/200M Run -6 Minute
Notes: Scale GHD Sit Up with a partial range of motion/ Sub GHD Sit Up with 20 Ab Mat Sit Ups
B- Sumo DeadLift- 7 Minutes WU To 80% + 2 @ 80% Every 45 Seconds For 9 Rounds or 6 Minutes (Tempo: X/1/2)
C- Diane= 21/15/9 RFT of: DeadLift (225/185)/ HSPU -10 Minute Cap
Notes: Scale the weight and HSPU in such a way that will challenge you but allow you to finish with good form and within the time cap. Take notes in your journal to compare performance, we will be doing this one again soon .
D- Kipping Pull Up- 7 Sets of 5-9 UB Reps; 45 Seconds Rest Between Efforts
Notes: Scale up to C2B or Strict/Scale down with a box/Make every attempt to go unbroken every set.
Post your scores to the Whiteboard.
Had a great time with the 9am crew, Big ass class!
Warm up was fun. Almost wanted tomdomamsecond round.
Sumo deadlift 2 @ 195lbs every 45sec x 9 rounds
Diane – 12:00 rx’d
Kipping Pull ups – 5/5/5/5 Butterfly kips 4/4 (not quite there yet)
Nice work on Diane- I’m hoping to Rx this one myself today..it will be the first time for me doing this kinda of weight on a deadlift for reps.
Open Bar
Tabata DU- 242 reps (7 rounds UB)
Clean/Hang clean Ladder
95#/115#/135#/150#(F)/155# Just clean
5 rounds (30 sec rest btwn rounds)
8 reps of each Wall Ball (20#)/T2B/Box Jump (24″ rebounding)
7:39
Muscle up attempts- 5 FAT FAILS
It’s okay though because Adam said there would be days like this- not gonna let it get to me.
Oh man. I can’t believe that. It looked effortless in the video.