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
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.
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.
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.
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!
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.
CWOD 1 188
CWOD 2 53
SWOD worked up to 3 @ 145# had to leave at 6:30
CWOD: 211 + 45 = 256 Rx
CWOD 1: 201 Rx
CWOD 2: 56 Rx
SWOD: 275 (96%)
Great workout today. Fun class. A lot of good things.
CWOD: 4 rds+ 7 t2b
1 RD + 7plu 10 cals
135# x 1
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.
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