Wednesday, 04 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

Skill:

“Jump Everybody Jump”

200 Singles

150 Speed Skips

100 Double Unders

150 Speed Skips

200 Singles

 

For Time

12:00 cap

Compare to Tuesday, 01 November 2016

 

Conditioning:

Choose your level:

“Summit”

Complete as many rounds as possible in 12 minutes of:

8 Thrusters (135/93)

8 Hang Power Cleans

4 Muscle-ups

8 Front Rack Lunges

 

…or

 

“Base”

Complete as many rounds as possible in 12 minutes of:

8 Shoulder-2-Overhead (95/63)

8 Hang Power Cleans

4 Burpees

8 Front Rack Lunges

 

For Score

 

Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post time, score and experiences to comments

Comments

  1. RhondaMomma says:

    Skill
    6:58 RX

    Base:
    5 Rnds + 8 reps
    53# Bar
    Front squats for lunges

  2. Skill:
    10:59 Rx – took quite a while on those dubs……

    BASE:
    5 rds + 26 reps into completing 6th rd. 53# bar.

  3. darrenandtara says:

    D.
    Skill. Forgot to look. Dubs were off so not great.
    CWOD summit 2 rods + 20 Rx. Slow and steady. First on purpose squat clean in a year.
    Liked this Wod setup. Could do either and find a way to make it suck.

  4. darrenandtara says:

    T
    Skill- 5:51
    Base – 5 rds at roughly 10 min
    Had to go catch a plane.

  5. 1/2 of Jump Everybody Jump: 3:23 Rx

    Worked the CLE-MOM

  6. Muffin Man says:

    1/2 Skill: 4:16 Rx
    1/2 Summit w/ 4 reps of all lifts and 2 MU: 6 min AMRAP: 3 + 8
    Cle Mom: successful with power jerk through 225#

  7. Did this one at home. Body just feels tired this week.
    1/2 jump everybody jump: 5:20 Rx
    1/2 base: 5 full rds @53#

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