WOD 8/14/15
8 Minutes of Hip/Back/Ankle/Shoulder Mobility
A- WU- Tabata- Double Unders + 5 Minute AMRAP of: 100M Run/15 Air Squat
B- Clean (from the blocks ATK)- 18 Minutes To A 2 RM
C- For Time: 18 Hang Power Clean (135/95 or 95/65)/500M Row/50 Air Squat/50 Double Unders or (Tuck Jumps)/ 500M Row/18 Hang Power Clean
*D- For Time: 40 Ring Dips or Box Dips; 200M Row every time you break.
Post your scores to the Whiteboard.
Big Thanks to Coach Dariel for HPC tip.
Little wider grip, come from position one, return to the hip crease. Shortened the distance, retained energy needed to cycle thru, and moved much faster. I was amazed at the difference.
Pancakes on me!
i missed pancakes?
😉
Wassup Darris, Me and T were just talking about you yesterday, coolest coach.. peace.
I concur…props to Coach D
Iz – I really enjoyed the chipper today as well as the AMRAP on Wed and the 4 rounder yesterday. That guy would have been tough with 3 rds so that 4th really kicked your butt. Always love your creativity.
Yesterday, I was ready to quit by the second round… by the 4th round I was like hell, I’m almost done.
got a chance to WOD with Shante and Katie today, its been a while.. Katie makes me nervous when she’s on the rower, she’s fast and shante went in on her hang cleans, super fast and RXed !
Get it
A) Tabata : Row = ~95m each
then – 5min AMRAP of : 100m Run/15 ASQ = 6rds+100m+7 ASQ
B) 1 Power Clean+3 FSQ+1 Split Jerk : 5x @80kg
C) For time : 18 HPC (135)/500m Row/50 ASQ/50 DU/500m Row/18 HPC = 8:07
D) 40 Ring Dip w/ 200m Run at every break = 24/200m/16
E) 3x50m HS Walk w/ 3 HSPU at every break (practice only)