Conditioning:
“King Kong”
1 Deadlift (455/303)
2 Muscle-ups
3 Cleans (250/163)
4 Handstand Push-ups
3 rounds for time
Compare to Tuesday, 09 December 2014
Flexibility/Mobility:
Spine Smash – 2:00
Sink Mobilization – 2:00
Couch Stretch – 1:30/side
Twisted Cross – 1:30/side
Post time and experiences to comments
CWOD:
5:37
265 DL
155 PC
red band MU
5:48
DL 213#
Plu and red banded dips
Clean 103#
Mod HSPU
5:20
DL 143#
Clean 83#
Plu red and thin blue
Ring dips red band
Abmat for HSPU
D.
5:48. 305 DL. 90% 215 clean 85%
Couple minutes faster with heavier weight than last time.
DL 145 wirh the 45# bar. Next time use the 33# bar
Clean 80 round 1 then 75#
Time ?
4:26 Rx
First round went too slow. Will start faster.
Congrats on sub-5:00!
Thank you
6:04
215, 150
Blue banded MU
Rested too long on the cleans.
Ntfs: 96% DL and 91% clean
6:30 scaled with 175# pc and 295# dl and 4:1 plu/rd instead of mu
226, 143 Realized I hadn’t done heavy clean since before one rep time no wonder they felt heavy
Handstand holds and strict pull-ups and dips
8:09, 213# DL, 125# Clean
Banded MU
Great WOD. Really excited to do this one again to see improvement.
3:13 Rx
23 sec PR! And that was with “long” distances between stations. Next time centralize to maximize!
Strong work to all that pushed the limits today!
Nice PR. Under 3 next time!
5:50. Mods: 178#/123#, red/blue banded MUs. Last time I did this I did 103/73# and banded PLU so I would say this was an improvement. 😉