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
Skill
6:58 RX
Base:
5 Rnds + 8 reps
53# Bar
Front squats for lunges
Skill:
10:59 Rx – took quite a while on those dubs……
BASE:
5 rds + 26 reps into completing 6th rd. 53# bar.
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.
T
Skill- 5:51
Base – 5 rds at roughly 10 min
Had to go catch a plane.
1/2 of Jump Everybody Jump: 3:23 Rx
Worked the CLE-MOM
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#
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#