Friday 090508
“Heavy-ish Fran”
15-12-9
Thrusters, 135/95 lbs
Chest to Bar pullups

95# — should have done 115#

Tan band

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For Time:
Run 1 mile
5 Rounds:
5 Handstand Push-ups
15 KB Swings, 1.5/1 pood
No rest between the run and the HSPU/KB Swings.

17:18

HSPU – still need to work on these, but making progress

Round 1: Rx

Round 2: with ab mat

Round 3-5: used a box

35# KB

5 Rounds
5 Snatch, 115/75 lbs
15 Push-ups
Post time to comments.

9:16 with 65#

My form still needs work, but I love this movement.

I have muted hip functioning and need a bigger shrug. I am pulling too early.  Thanks for embarrassing me in front of the whole 0530 class, Brian. Just Kidding. I must admit that being on display does force you to focus on form and I believe my hip fluency improved marginally.

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3 Rounds for time:

15 Deadlift, 185/135 lbs

15 Dumbell Push Press, 45/25 lbs

25 Double Unders

—

10:08

185# DL

30# PP

30 tuck jumps

I broke the DLs into groupings of 5, but I really wanted to do the Rx weight.

AMRAP in 3 minutes:

3 Power Cleans, 155/105 lbs

6 Push Ups

9 Knees-to-Elbows

Rest 1 Minute

Complete the Circuit 5 Times

—

10 rounds ( I did not count or attempt partial rounds)

This was a deceivingly difficult WOD

Areas for improvement:

KTEs – grip strength and kipping movment

Hand care- blister on right hand was causing issues

Clean form – still need to stay on my heels and need to incorporate hook grip

3 Rounds:
50 Walking Lunges
30 Wall Ball Shots, 20/16 lbs
Row 400 m

17:48

16# med ball

I really wanted to work on form for wall ball and boy did it help. Thanks Brian. Absorbing the momentum of the ball and dropping into the squat, shooting up, opening the hips and simply extending the ball made this movement easier and more efficient.

For time:
Run 400m
40 Burpee Pull Ups
40 Air Squats
40 Wall Balls 20/16
40 Box Jumps 24″/20″
40 Sit Ups
Run 400m
Post time to comments.

17:53 with 20 Burpee Pull ups and 20 just Burpees.

Great WOD and beautiful weather.