It makes me smile to see a messy whiteboard at the end of the day!
Skill/CFE:
Row 300m
Rest 3 minutes
3 rounds for total sprint time
Conditioning:
“Crank it up”
3 rounds of:*
15 Wall-Ball Shots (20/14) @ (12/10′)
10 Burpees
5 Muscle-ups
…then
5 rounds of:
50 Double Unders
5 “Jana Burpees”*
5 Handstand Push-ups
Rest 1 minute at the end of each round
…then
3 rounds of:*
15 Box Jumps (30/24″)
10 Burpees
15 GHD Sit-ups
For Time
*Jana Burpees are burpees where the jump and clap is as minimal as possible, but still simultaneously. Full extension of hips is not required.
Burpee Challenge:
108
Flexibility:
Revolved Seated Staff – 1:30/side
Reclined Spinal Twist – 1:30/side
Seated Shoulder Flexion – 2:00
Lying Hip Capsule – 1:30/side
Post row sprints, time, and experiences to comments
So looks like you mistakenly copy and pasted the word burpee on all the sections. It will be great to see what you really ment to put there.
Roger that. Will have to come to gym to see. 🙂
SWOD:
2:54
CWOD:
25:00 cap
through 4 GHDs
bb mu
T.
Skill. Squat clean and front squat work.
CWod. 28:21. 2 rds MU on Red 3rd end in purple.
D.
Skill. Ditto on Squat work. Good stuff.
CWod. 30:26. Rx. That was pretty disrespectful.
36:43. Did some Rx MU and some mod. Gotta work on not yelling too much
Yelling, slapping….embrace it all! 😉
You did awesome today!
SWOD: squat clean and front squat work
CWOD: 41:37 Rx
Worked up to 80% on clean and front sq. Leg felt good!
CWOD 30:07, many mods: 14# WB @ 9′, banded PLU/RD , 100 SU (DU hurt today), HSPU w/ 2 mats (shoulders toast, these were tough), 20″ box step ups
Despite having to mod so much because of my leg injury, I really liked this one!)
30:54 w/16# ball
CWOD:
38:24. Mod muscle ups w/ PLU and red banded dips, hspu’s w/ 1 ab mat. Ready to get those hspus.
Ran 4.7 miles at lunch. Literally sweat 2 lbs.
CWOD: 43:50, mod: jumping MUs (not just attempts this time). Had about 15 failures so this took me FOREVER. Sweat another pound. Feel like I’m getting sick-I was wiped out tonight.
118 extra burpees outside of WOD.
SWOD: Squat clean & front squat work
CWOD: 43:?? Mod 12# WB & 3 MU each round because I don’t read well.
Special shout out to Jaime for hitting those last 8 box jumps with me. ❤️
Had a good group of focus at “Happy Tuesday”.
SWOD:
Worked SQ Clean and FSQ from 75-295#
CWOD:
27:43 Rx
That was exhausting!!
CWOD: 40: something. Mod pretty much everything… I skipped over GHDs on the last 3 rounds. Glad to have finished this one!
Strength: Squat Cleans w/ Front Squats
Conditioning WOD: 40:09 Rx