04.24.2017

This WOD is in celebration Ian Courtney’s birthday. He chose his good friend Master Splinter’s birthday WOD as a benchmark for his own. A birthday marks a good time to reflect on how you have grown in the past year. Speaking physically, we all know what Ian has improved leaps and bounds over his 2016 self. If you were to put the two side by side in a workout, I’m sure that the 2016 Ian would be no match for today’s. Above is a photo of his first bar muscle up, which is one of the many PR’s Ian has had over the past year. Congrats Ian, and may the PR’s just keep coming!

Warm up:

600m run or row, then
2 rounds, 10/ea:
scap push up
ring row
single leg deadlift (alt)
jumping squats

Mobility:

10:00 cap:
1. IT band smash 4:00
2. Lateral opener 2:00/

Strength/Stamina:

[15:00]
Power clean; build to heaviest double (good form only)
5 – 4 – 3 – 2 – 2 ..

Conditioning:

“Master Splinter”

For Time, 20:00 cap:
400m run
40 Hand release push up
400m row
40 Kettlebell swings (24/16)
400m run
40 power cleans (95/65)
400m row