Conditioning:
“This is nuts”
9 Thrusters (95/63)
18 Slammer (12/8) @ 2m
400m Run
5 Snatches (135/93)
10 Bar-Over-Burpees
200m Run
3 Clean & Jerk (185/123)
6 Muscle-ups
3 rounds for time
Use one bar, adjust weights as needed
Compare to Wednesday, 14 September 2016
Flexibility:
Underneath (Thread the needle) – 1:30/side
Seal Rocks – 2:00
Squatted Seiza – 2:00
Paraformis (Pigeon) – 1:30/side
Diamond Frog – 2:00
Post time and experiences to comments
27:25, 53#, 63#, 83#, Coach had us do 8PLU/8RDs for MU
30:00
through burpees of rd 3
75, 105, 135
red band mu
30:00
through 200 m run in Rnd 3
53/63/83
PLU/Dip for MU
Great 6:30 am class today!
Dip w/Purple band
28:14
45# 45# (no… i didn’t follow directions Jimmy…) 75# — 8 PLU+8 RD’s in place of MU’s
It was super awkward since my snatch is much less than my thruster…. but still, great workout.
Finished the 3rd set of burpees at the time cap
Mod weight
22, 32, 52
Scaled 70#, 85#, 125#, 8 plu/ring dip for mu
Made it 50m into the 200m run of rd 3
D.
Capped after 3rd set of snatches. Rx. Round 2 was awful. Rough off the holidays.
29:09 Rx
•Lifts went very well. Powerful, explosive
•Achilles is feeling much better. First round went well.
•I can’t hold that first round pace. Holy cow I was exhausted.
30:00 phew.
53# thruster, 58# snatch, 83# clean and jerk, 3 unbanded plu & 5 banded plu each round, 8 banded ring dips
50m left in 400m run on 3rd round at cap. Mod: SU with ab mat for slammers, PLU and banded RDs for MU. Weights 53/73/88#
So slow on SUs, burpees, and the lifts (being cautious with form). Definitely feeling 7 months preggo,
Didn’t get as far as last time, but was did not use band for MU, just counted attempts. I got 3 UGLY MU in the first round and ZERO the second and capped after 1st attempt on third round.
My lifts felt much better, and my bar over burpees were “fast” for me. So I will take it.
Great work everyone.
#Biggestsitupever
I stopped with 1 c&j left in the 2nd round. I tweaked my back on Saturday and trying to rest it before October comp.
63#, 73#, 103# on the lifts. Plu and banded ring dips