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Skill:
Accessory/ Shoulder Warm-Up:
“Shoulder Blaster”
10 Side lying shoulder flexion*
10 Side lying shoulder adduction*
10 Side lying external rotation*
2 sets/side
*Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.
Conditioning:
MPCF Board WOD
“Ellen”
20 Burpees
21 Alternating dumbbell snatches (50/35)
12 Double dumbbell thrusters (50/35)
3 Round for time
Compare to Saturday, 13 February 2021
Post results and experiences to comments
10:05 @ 50#
I did FSQ in place of thrusters due to right shoulder injury.
Really proud of you for modifying Coach!! Strong work!
10:04 Rx (0:45 PR!)
All snatches UB, Thrusters 9/3, 8/4, 7/5
NTFS: Next time try and do first set of thrusters UB, second set in 7/5, and last set UB if you can hang on for dear life. Haha! I love this WOD so much!
19:10 RX
So glad coach Jimmy encouraged me to try RX. It took a while but … I did it!!\
Vernice there is zero doubt that you are one of the fittest women on Earth! You are amazing! ❤️
Thank you!
I couldn’t/wouldn’t do it without the awesome coaching and encouragement from my fellow Crossfiters!
Nice work, Vernice! That is awesome. Proud of you for going for it!
Great job Superwoman
Thank you Debbie.
You did an amazing job too !
I hate Burpees!
17:21
10#
Burpees ARE awful! But you killed it Debbie!! I know how hard you worked by how you were laid out on the floor when I walked in!! 🙂
11:30 25#
This one is a great mental test to just keep moving. Next time I’d like to not take as many breaks. I feel like I rested too much. Those thrusters felt heavy even at 25#. I really wish I had gone for RX but my hip has been bothering me so wanted to play it safe. Maybe next time I can manage those 35’s! Great WOD!
13:46 Rx