WOD 7/1/14
8 Minutes of Hip/Back/Ankle/Wrist/Elbow/Shoulder Mobility
A- WU- 200M Run @ 80-90% RPE + 3 RNFT of: 5 Clean/5 Kang Squat/5 Sots Press (15/45) -6 Minute Cap
Notes: Perform each rep of the Clean exercise as slow as possible focusing on technique and consistency. Try to remember where the bar should be and how it feels at each stage of the lift. Do some reps with your eyes closed and try to maintain your balance.
B- Clean- 8 Minutes to 80% + 2 @ 80% EMOM for 10 Minutes
C- Pause Squat- 6 Minutes to 70% + 6/6/6/6 @ 70% (Tempo; 2/3/X/1); Rest As Needed -14 Minute Cap
D- Tabata- Bottom to Bottom Air Squat
Post your scores to the Whiteboard.
July 4th conjugate at 8am is live for registration.
Open Bar
All Hail the Queen WOD #2
7 min AMRAP
24 DU/12 Stationary Racked Lunge (80#)/6 HSPU
4 rounds+24+12
I think I can get 5 when I do this b/c I tripped on DU (was in front of fan) for first two rounds and I think I can do thenm all UB if I’m on
4 rounds each (with a minute rest bwtn rounds and 2 min rest btwn each movment) 10 reps UB Wall Ball (20#) a few I did 8/2
10 reps UB T2B did 2 rounds UB and then 8/2 for 2 rounds
10 reps Box Jumps (24″) these were bad today- I think I might be faster stepping down
You can definetly get those du ub. I hate doing du with the fan. It trips me up.
Mary
20 min amrap of
5 hspu
10 pistol
15 pull ups
11 rounds plus 18 reps not rx
Strict hspu/band assisted pistols
Didn’t get to do too much today. But something is always better than nothing.
Power clean &jerk 2 EMOM for 7 min @ 105lbs/ 80%
Speed DEadlift 3/3/3/3/3@95
Bamboo Bar Bench -5/5/5/5/5 @24k/24k/38k/38/38 –
This was fun With Ivan.