A. Work up to a heavy set in the following complex: 2 low hang cleans + 1 hang clean. (Low hang clean is 1″ off the floor.)
B. For time:
21-15-9 of: Russian KB swings (heaviest possible)
Knees to elbows.
C. For max time: 3 slow pull-up negatives, then 5 slow push-up negatives. Even if you don’t normally do push-ups on the floor, you should attempt these negatives on floor, or if necessary do them banded. Rest as needed.
Reading wistfully and hoping my cold gets better so that I can come back soon.
And I was reading this thinking thank goodness, this workout won’t be too taxing on the glutes/hamstrings. I’ve been moving a little slowly after doing 14.3 today.
A. Worked up to 175 for the clean complex, then did 1 clean at 175 EMOTM for 5 rounds.
B. 3:01 with 80# KB. I’m starting to think we need a heavier KB option for workouts like this.
C. Hillary decided she needed to distract me on my first pull-up negative by untying my shoes. I’m thinking a billion burpees are in store for her birthday WOD. I did the last pull-up negative with 30# DB. Push-up negatives were on parallettes, some of them with a 25# plate.
A. Worked up to 95#. Wasn’t pretty though.
B. 44#KB, and i tried to get my knees up for as many reps as i could but, they got further away as the workout went on. Was hard, but I really liked this one. Got done in JUST under 5 minutes…4:58. Phew!!
C. Done, with no shoelace distraction…hehehe.