Warm-up:
5 Minutes of double-under practice
3 Rounds:
5 Rebounding box jumps
Rest 1 Minute between efforts
Then- Work up to max height box jump
Workout:
5 Rounds for time:
21 Thrusters 75/55#
21 Double-unders
Powerlifting:
A: Back Squat 3,2,1,3,2,1,3,2,1 @30×0; Rest 3:00- Increase load for each set
B1: Squat Clean 4 x 3; Rest 3:00
B2: Handstand Push-ups 4 x AMRAP; Rest 3:00
C1: Glute Ham Raises 4 x 10-15 @10×0; Rest 30 seconds
C2: GHD Sit-ups 4 x 15-20; Rest 30 seconds
“Sue Pepe: Taking Control of My Health“,Β CrossFit Journal preview video [wmv] [mov]
Love this pic! Perfect WOD face.
I agree completely…..but we need another phrase….WOD Face just sounds gross. π
Emily!
Well it’s been four weeks of physical therapy and the shoulder still isn’t healed up. π So their answer today was, “more physical therapy”. This just plain suxs…. I used to hate thrusters because they were not fun. Now I hate them because I can’t do them….
Injuries are totally unfair. My New Years resolution….functional body. Which I’m sure Greg, Denis, Patrick, and a whole list of others would agree.
Agree on the functional body resolution! This year I am going to concentrate on body composition and not so much moving large lbs. Lets face it we are not getting any younger!
I feel the same way Slade.
get it hot stuff!
1-1-1-1-1 Front Squat
Then:
15 minutes to find a 1rm rack jerk
5-7 attempts at a 1rm 20 yd short shuttle.
225-245-255(pr)-265(x)-245
Rack Jerk: 245(pr)
Fastest short shuttle was 5.41 sec
Rx’d
11:21
Solid effort at the lunch class, everyone got after it.
Had to break up the thrusters way too much, but all DUs unbroken. An odd sensation I can’t really explain, maybe its a head cold I’m fighting but everytime I started the DUs, I would get a sensation at my nose and surrounding area that would reminded me of being punched in the face…oh yeah, that’s what Thrusters do to you…
Thrusters = Donkey Punch
I am, for some reason, not excited about that many thrusters….. or double unders. π
Love the pic! 15:57 scaled DU to 10 per round, thrusters rx’d.
1 Back Squat 275 lbs 3 reps
1 Back Squat 295 lbs 2 reps
1 Back Squat 315 lbs 1 reps
2 Back Squat 295 lbs 3 reps
2 Back Squat 325 lbs 2 reps
2 Back Squat 345 lbs 1 reps
3 Back Squat 325 lbs 3 reps
3 Back Squat 365 lbs 2 reps
3 Back Squat 400 lbs 1 rep
3 Sets of 3 Reps Squat Clean
135 x 3 20 HSPU
135 x3 20 HSPU
155 fail 15 HSPU
Powerlifting – Back squat PR at 255
Congrats to James who also PR’ed at that weight and several other folks who PR’ed as well.
16:26 Rx’d thrusters killed my legs for the double unders. Felt like I couldn’t get off the ground. Tought WOD but worth it as always.
did this one at home… with db 9:57