Skill/Strength:
Practice the Hollow Body Position
Then,
Accumulate 3 Minutes of Hollow Rocking
WOD:
AMURAP (As Many UNBROKEN Reps as Possible) in 20 Minutes of:
10 Power Cleans - 135/95
3 Muscle-Ups
10 Push-Jerk - 135/95
3 Muscle-Ups
Power Cleans are “touch and go.” If you drop the weight before completing 10 Power Cleans or 10 Push-Jerks, immediately move on the Muscle-Ups without completing your remaining reps of that exercise. You must complete all 3 Muscle-Ups (broken or unbroken) before moving back to the barbell. Record your total number of Power Cleans and Push-Jerks for score.
Example:
Round 1:
10 Power Cleans
3 Muscle-Ups*
8 Push-Jerk
3 Muscle-Ups*
*Muscle-Up modification is 3x Pull-Ups (no dips today).
Round 2:
6 Power Cleans
3 Muscle-Ups
6 Push-Jerk
3 Muscle-Ups
Score = 10+8+6+6= 30
Tip of the Day: Choose your weight wisely…
{ 11 comments… read them below or add one }
Anyone interested in a log books? A few of us have talked about picking up another of the ones we have been using. You can see them here: https://www.nationsprint.com/clients/sportjournals/img/WODBOOK_STANDARD.large.jpg
They are $15+shipping unless we can get 25 people in for them then Jeff could get snazzy pearl district ones for $13+shipping each.
Right now I know the following people are interested: Me, Pam, Rome, Aneel
So I should go up in weight so I don’t max every set?
Hoop-a-Loop! I’d say just max out every set, and make sure to let me know how that goes after the 3rd round. If you have to sub a 135lb Goat for the barbell, that is perfectly acceptable.
Ian,
I’ll see if I can’t be productive today during my mid-day break and print out a sign-up sheet at the gym for:
1) T-Shirts
2) Log Books
3) Hood to Coast (Jenny)
50% chance I end up taking a nap instead…
I want a wod book!!! and one for skylar too!
Jeff, thanks for the fabulous modified wod today!!!
Used the 135 lb sheep. Couldn’t keep track of the reps per set or the number of sets overall, but I ended up with 111 total. It was something like: 10/10, 5/10, 5/10, and then that for a while, and then 5/8, 5/8 for however long until 111 after 20 minutes at which point I believe both of my wrists were dislocated and I now have developed arthritis. Haven’t done a power clean in probably a year and a half. At this point you may be asking yourself, can Hoops do muscleups? The answer is no. However, I did force on of my Marines to do it with me to make myself feel better. He used 65#s. Hahaaaa haha.
On that note, our team actually re-located off of the police station to a British base that has basically a full CF gym, even has C2 rowers and full set of Rogue bumper plates. Everything is in Kilograms so its very confusing but I think I can make do. So now I can embarass myself with your WODs when I get a few minutes at the end of the day.
Ian. I would like one. Dunc, I want a T-Shirt also. But thats a “NO” for hood to coast. Sorry Jenny
I’m in for a log book
boo Ned!! okay, i forgive you :)
Im in for a log book
A #65 sheep doesn’t sound very easy to me. Why did you re-locate? Did you throw a party while on double secret probation and get kicked out? Hopefully they don’t make you move back and force you to live with the goats.
Stay safe.
-Suey
p.s. Did I just compare myself to a goat?