WOD 8/8/14
8 Minutes of Shoulder/OH/Thoracic/Wrist/Hip/Back/Ankle Mobility
A- WU- 2 RNFT of: 30 Seconds Max Reps Double Unders/5 OHS/5 Above The Knee Power Snatch/5 BTN Sots Press (15/45#) -6 Minute Cap
B- Klokov Snatch Complex– 1 Snatch Deadlift/1 High Hang Snatch Pull/1 High Hang Muscle Snatch/1 Snatch Press/1 BTN Sots Press -15 Minutes To A Challenging Single
Notes: Keep it relatively light and focus on speed and positioning/For those of you who have over head mobility issues take extra time to mobilize and sub complex with 1 Snatch DL/1 Hang Sn Pull/1 Hang Muscle Snatch (Hang Power Snatch)/1 OH Lunge Right/1 OH Lunge Left (or some other similar combination).
C- Pause Front Squat- 15 Minutes To A Heavy Double (Tempo: 2/3/X/0)
D- 4 Minutes To WU- HPC/Ring Dip + 3 RFT of: 6 HPC (185/135)/12 Ring Dip/21 Double Unders -12 Minute Cap
Notes: Scale weight on HPC up or down according to ability/Scale Ring Dip with a band or a box/Scale Double Unders with a suitable number of Double Unders or regress to singles (3:1) or Tuck Jumps (1:1).
Post your scores to the Whiteboard.
Anyone who ordered PROGENEX it will be here on Tuesday
Todays WOD was tough, the weight on the cleans were prescribed so heavy.. Couldnt get it up today so I scaled as needed.
This was surprisingly rough on the shoulders
7am Conjugate:
A: 50 wall balls for time – 2:20, a few no reps in there
B: Front squat, 10×2 at 70% — worked at 140#
C: Back squat, 3 x {max reps} at 80@ — 8/6/5 — worked at 165#, was wrecked after the FS
D: Good morning, 3×8 HAP — 115/125/125
E: Hip extensions, 3×20
F: for time: 200m run / 50 airsquat / 200m run – 2:45
A lot of stuff, somehow we got through it all in time – i think the new space helps!
Have Kettlebell will travel (across the street from my house)..can’t make it to the box tonight, so I’m getting some use out of my new bday present.
5 rounds
15 burpees
25 KBS (1 pood)
35 DU
17:24
This took a considerable amount of time, but I paced it and my moisturizer was melting from the sun and burning my eyes so that didn’t help.
thanks for the template Mike
7am Conjugate:
A: 50 wall balls for time – 1:41. Did these unbroken and thought about how much progress it’s been since 10 months ago I was in the free class on rep 5 when I gassed out and the ball hit me in the head
B: Front squat, 10×2 at 70% — worked at 155#
C: Back squat, 3 x {max reps} at 80@ — 10/8/6 — worked at 185#
D: Good morning, 3×8 HAP — 95/95/95..keeping the weight here until I get more flexibility in my legs
E: Hip extensions, 3×20
F: for time: 200m run / 50 airsquat / 200m run – 2:41
Also wanted to give a shout out to head coach iz for personally giving me permission to work out with a new Eleiko bar today. The steel never felt so smooth!
Dumb question: when HPC is written in the WOD, is it to be done above or below the knee?
As long as it’s not on the ground it’s considered hang. It’s faster to cycle through reps from the high hang.