Monday, 06 November 2017

Coach Jimmy recharging his batteries at his Level 2 re-cert!

 

Conditioning:

Complete as many rounds and reps as possible in 5 minutes of:

7 Toes-2-Bar

35 Double Unders

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

7 Strict Pull-ups

12 Calories Biked

 

For Total Score

 

Strength:

Clean

3-3-3 @ 70/75/80%

1-1-1 @ 85/90/92.5%

 

For quality and speed under the bar

 

Flexibility/Mobility:

Barbell Shoulder smash – 1:30/side

Barbell Quad Smash – 1:30/side

Spinal Twist – 1:30/side

 

 

Post score, loads, and experiences to comments

Comments

  1. CWOD: 218 – 1st WOD Rx, 2nd WOD – did 1st set of PLU 5/7 Rx, then went to red band for the rest. Blegh.

    Clean – Ended at 1 @ 113# – CWOD’s were draining but felt good during the SWOD.

  2. CourtnieMcKone says:

    Part 1:
    143
    T2b attempts and worked on kip

    Part 2:
    41
    Strict plu with red and blue band

    SWOD:
    Worked up to 1 @ 138#
    NTFS: high elbows, keep feet controlled and knees out

    I really liked the group warm up.

  3. CWOD: 133+40, mod: step ups for DUs, green band on strict PLUs. T2B at 9 months pregnant were humorous but I did them!
    SWOD: used rep scheme for HPC and worked up to 108# successfully. Cleans with a belly and not being able to pick up my feet much due to my ankle = strugglefest 2017.

  4. Mr. Such says:

    CWOD 1: 301 Rx

    CWOD 2: 56 Rx

    SWOD: 275 (96%)

    Great workout today. Fun class. A lot of good things.

  5. White Ape says:

    CWOD: 251 Rx
    Worked on pacing. felt like I was able to maintain consistent pace.

    CWOD 2: 75 RX
    First 2 rounds unbroken on PLU, should have broke rd 2 up. rd 3 was 4/3. rd 4 was 2/2/2/1

    SWOD: 295# (95%)
    Felt good, but need to finish hips on triple extension. Be more explosive!

  6. Muffin Man says:

    CWOD: 201 + 51 = 252 Rx

    SWOD: worked up to 275# (100% of current 1RM). Be more explosive in the second pull. Work on front squats.

  7. CWOD 1 188
    CWOD 2 53
    SWOD worked up to 3 @ 145# had to leave at 6:30

  8. CWOD: 211 + 45 = 256 Rx

  9. CWOD: 4 rds+ 7 t2b
    1 RD + 7plu 10 cals
    135# x 1

  10. darrenandtara says:

    T.
    Part 2 then part 1. 39 + 212 = 251 Rx
    Swod up to 120#.

    D.
    Part 2 then part 1. 78 + 210 288 Rx.
    Swod up to 235#. Tired legs helped me concentrate on the shrug.
    Liked the build up set scheme.
    Fun class.

  11. Had to WOD at 6:30am….I don’t think my body was awake yet.

    CWOD:
    Part 1: 214? I think that is right 5 rounds and some change

    Part 2: started on the bike, one round plus, bike and a few PLU

    I liked the group warm up as well.
    SWOD: up to 92.5%( NTFS of 165) 153#’s

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