WOD 8/13/14
8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility
A- WU- NFT- 10 PVC Prone Pass Through palms down + 10 palms up- 3 RNFT of: 5 Each Renegade Row (45/25×2)/1 Rope Climb/20 Double Unders -9 Minute Cap
B- Power Jerk- 5 Minutes Warm Up to 65-70% + 6 EMOM @65-70% For 4 Minutes (from the ground)
C- Press- 3 Minutes WU Press + 3 @ 60% Every 45 Seconds for 9 Rounds (5% more weight than last week/from the ground)
Notes: Focus on a fast lock out.
D- EMOM for 12 Minutes- Even Minute Pull Up/Odd Minute- 3 Ring Dip/3 HSPU
Notes: Start with Pull Up.
*E- NFT- 50 Banded Pull Apart + 50 Dynamic Blackburns
Post your scores to the Whiteboard.
I’ve heard that some of our athletes are getting into competitions. In that spirit I add the following.
I’ve been awarded “most attractive straight guy” by the gay male contingent at work for the 2014 comp. Any other straight guys looking to replicate this Olympian achievement? My typical WOD strategy is below.
A- AMRAP- Show up for the 6am classes, preferably with Coach D. Do NOT pay attention to the demos. This will cause a sort of plateauing of your form and Tambot may yell at you for this. Don’t pay attention to her. Stay in the pocket. There are bigger objectives at work here.
B- AMRAP- Eat a very sporadic and unbablanced diet. Don’t pay attention to the Kettlebell Kitchen stuff. All of that will lead to a healthy and happy demeanor. We’re going for a slightly unhinged aesthetic here. The emptier the carbs, the better.
C- EHOH- Bustello Press. Drink huge amounts of coffee. The judges want to know that their winner won’t be sleeping on that victory. Stay in the game. Think James Dean the week after he starts doing meth. Clearly a lot of energy, but the tooth decay hasn’t set in yet.
Following this strict regiment fellas and in a matter of months you too can be getting cat called on your way to meetings. Questions? Feel free to ask while Coach D is giving a demo.
You’re welcome.
What the heck are you talking about Koves?
I was in a very long teleconference this morning. It was boring so I decided to write a long post to pass the time.
I read it again, its pretty poetic 🙂 thanks for the entertainment!
Had a great WOD today!! Love the 9am class soo much!
Warm up was fun! Did it Rxed
Power Jerk @ 38k
Press @ 55lbs
EMOM – 3 strict pull ups/ 2 ring dips 🙂 + 3 HSPU ( ab matts)