Warm-Up.
Toe Mobility Drills x 60 seconds each side
Couch Stretch x 60 seconds each side
Hip CARs x 60 seconds each side
Ankle CARs x 60 seconds each side
Followed by…
Tabata x 8 sets (4 of each movement)
(20 seconds work + 10 seconds rest = 1 Tabata set)
Odd Sets – Bear Crawl
Even Sets – Butt Kickers
Then…
A.
“Row-meo & Juliet”
In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row
Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.
Thank you so much for this. I was into this issu https://kodi.software/ e and tired to tinker around to check if its possible but couldnt get it done. Now that i have see n the way you did it, thanks guys
with
regards
May 7 WOD
EMOM for 30 min
8 Cal AB – 38s/39/40/43/53/47
8 Burpee box jump over – all UB
12 C2B – 3/2/2/singles, 3/2/2/2/singles, 2/2/singles, last 3 sets all singles
12 FR Alt Rev lunges @ 85# – All UB
8 HSPU (kipping) – 8 reps/ 8 / 8 / 6 / 4 / 3
***Had no legs left to help me kip on the HSPU!
Fruit cake. This stupid thing is not letting me sign on with Facebook, and lost my comment. Oh well. May 9th wod A. Hang clean + clean. Start at 60% (155) 105, 115, 125, 135, 140, 145, 150 (hit the hang, missed the clean x 3), 150 hit the clean. B. 10 min AMRAP 50 du 15 ttb 10 power clean 105 RX 4 + 31 Kept TTB in sets of 8/7 except last round of sets of 5 Power cleans 4/3/3 all rounds. 105 is getting heavy to cycle for me. All DU UB except first round tripped on… Read more »
Great job all around! Those are big numbers on your cleans! I keep getting logged out of this system too just like with disqus 🙂
Happy Mother’s Day!
Hang clean and cleans
Up to 165 which is a 10 lb HC pr.
Back Squats
Three sets of four
275 based off of 345. Those all felt strong.
I ran out of time for a metcon maybe tomorrow.
Happy Mother’s Day to all of you moms!
A. Snatch
Emom 5 min
HH Snatch x3 50 kg
E90sec x4
Hang Snatch x2 60 kg
E2M x3
Snatch + Snatch balance 60 kg
Emom
1. Chin ups x8/6.3/7.2./8.2
2. Nose to wall hold 60 sec
3. Sideplank 60 sec L/R
4. Leg extension x15 25/30/35/40
4×15 /15
Biceps curls IT/ET