WOD 7/6/15
8 Minutes of Hip/Back/Ankle/Rack/Shoulder/Wrist Mobility
A- WU- 200M Run @50-80% + 20 USSR K.B. Swing (24/16 or 20/12Kg) + 20 Each Tuck Up/Superman/Inch Worm – 6 Minutes Cap
B- Clean + Power Clean + Hang Clean (Pos 2)- 7 Minutes To WU To 75% + 1 Every 45 Seconds @ 75% For 7 Rounds
C- 3 RFT of: 200M K.B. Farmer Carry (24/16KgX2)/30 USA K.B. Swing (1 K.B.)/12 Double K.B. Hang Power Clean/9 Double K.B. Front Squat or 3 RFT of: 200M K.B. Farmer Carry (20/12KgX2)/30 USA K.B. Swing (1 K.B.)/12 Double K.B. Hang Power Clean/9 Double K.B. Front Squat
*D- K.B. BTN Good Morning- 20/20/20 (HBD) + K.B. OH Walking Lunge- 10/10/10 Each
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
so sweaty
Gooooooodbye grip!
I just want to put this out there…
Chris K is now officially just Chris
🙂 we only have one ]
Good work this morning.
Yay! It’s been about 19 years since I was just Chris! Lol
A) 200M Run + 3 rds of 160m Shuttle Run + 20 USSR KBS / 20 GHD Sit Up / 20 Goblet Squat (2 pood) / HS Walk Practice (10 attempts to wall)
B) 1 CL / 2 PWC / 1 Hang CL (Pos 2) – 7min EMOM @ 70kg
C) 3 RFT of : 200M Farmers Walk / 30 USA KBS / 12 Double KB HPC / 9 Double KB FSQ (24kg) – 22:02
D) KB Half Turkish Getup 5x4ea (20/20/16kg…) + KB Sots Press 4×8 (8kgx2) + KB Windmill 4x5ea (16kg)
E) 5min AMRAP KB Snatch (24kg) – 60 (30 UB alternating reps, 6×5 with some rest after that)