0600, 0900 and 1145 @ Pelican Point
0900 WOD:
2 Rounds:
500m row
25 ab mat burpees*
*jump in the burpee is lateral over the ab mat!
Active Stretch:
Warm-up:
1 Round of the WOD with 95lbs
WOD:
5 Rounds for time of:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
*Perform at 60%-70% of 3 Rep Max (RM) Power Clean
*Rest 2 minutes between rounds
Skill:
Ring work
A clean pull is the jump shrug motion thats involved in the clean or any variation of the clean. You initiate the first pull, transition, or extend the hips but instead of completing the second pull and catching the weight you complete a shrugging motion with arms straight after full hip extension. Similar to the pic posted for the wod except you would have your arms fully extended, hips extended, and shoulders shrugged.
12:35 total time
around 15 minutes
Good morning: Make sure that the bar stays low and OFF the neck. Good arch in the lower back and chest up.
Not sure of the time first set and 115 didn't count so we added another set.
13:45 total time
Didn't start timing until the second round and even then, I was going for form and completion rather than time.
Debo and Hunter convinced me to finish the day off with 3 rounds of 10 reps 2 pood KB swings and 10 pull-ups. Finished in 3:02.
1145 WOD
3 Roudns:
10 - 2 pood KD swings
10 - Pull ups
1:55
Worked on cleans a little.
Not real sure on the time. Finished off with the 3 rounds of 10 two pood KB swings and 10 pull ups in 2:42. Thanks for the push Hunter, DeBo, and Joe.
very limited with my back so kinda took it easy. Good job guys!!!