Wednesday, June 10, 2015

At the start of June, we took down the old PR board and cleared it out for all the new ones. On Tuesday, we had a bunch of new entries on the power clean. Great work to Diane K., Nikki, Kim A. and others who increased their totals. Don’t forget: Anything you accomplish for the first time is a personal record. Be proud of your achievements, and take one step toward your goals at a time. “Some quit due to slow progress, never grasping the fact that slow progress . . . is progress.”

061015 WOD

A. 4:00 Tabata

Double-unders

Arch to hollow off bar / rings

B. Press

70% x 3

80% x 3

90% x 3+

Subset with 3 x 5 strict chest-to-bar pull-ups (scale to strict pull-ups, negatives, or ring rows)

C. For time:

100 double-unders

20 ring dips

15 hang power snatches (115/75)

20 ring dips

100 double-unders

>> On-Ramp

For time:

200 singles

20 parallette dips

15 hang power snatch

20 parallette dips

200 singles

D. Cool down: Run 600 meters or row 800 meters @ 60-70% pace; accumulate 10 cobras and 1:00 / side in front delt smash with barbell

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 CORRECTION:

Tuesday’s post inaccurately referred to Tiana as Tatiana. Also, it said Liane is my classmate, which would make her one year OLDER than she actually is. I blame the cold meds I’m taking. We apologize for the errors!