0900 day after Christmas class!
Conditioning:
Run 200m
10 Alternating Kettlebell Snatches (53/35)
20 Alternating Overhead Walking Lunges (45/35)
10 Toes-2-Bar
4 rounds for time
Strength:
3-person team
Clean & Jerk Ladder
9 reps @ (135/83)
9 reps @ (155/93)
9 reps @ (175/103)
9 reps @ (195/113)
9 reps @ (205/123)
9 reps @ (225/133)
For Time
-Only one bar per team
-Each athlete must do 3 consecutive reps before next athlete begins
OR…
Make up a missed 1-Rep Max
Mobility:
Lower Body Foam Roll – 2:00
Anterior Compartment Smash – 1:30/side
Spine Smash – 2:00
Post times, lift and load, and experiences to comments
15:05 mods on round one since it was my warmup. 25# snatches
CWOD: 15:08 Rx
Legs were a little fatigued
SWOD: OHS
225 lbs (20 lbs PR)
CWOD: 14:19 Rx+ (70# KB Snatches)
SWOD: Clean & Jerk
245# (10# PR) – glad to have moved the needle on this one. Been stuck at 235# for a while. Feeling good getting under the weight in the split. Need to focus on catching locked out.
9:38
Rx
405# for a pull. Good day
15:01 scaled with 45# kb and 35# overhead lunge
175# clean PR
T.
CWOD. 12:30. Rx
SWOD. OHS 128.
D.
CWOD. 13:06. Rx
SWOD. OHS 215. 10# PR. Need to get comfortable at the proper depth.
CWOD: 13:44 Rx
SWOD: 143# OHS. 5# PR
Also ran 4 miles at lunch.
CWOD: 13:33 Rx+ (70# KB)
SWOD: Clean & Jerk Ladder
6:00 Rx (solo)
11:29 Rx
Went about 90%, body felt heavy and tired. Then I realized I have gone 9 days straight with no rest. No wonder I am exhausted. Rest day tomorrow!