Warm up:
400m run
3 rounds
4 PVC pass throughs
6 burpees
8 walking lunges
WOD:
A. Rack Jerk 1-1-1-1-1-1 E2MOM
B. “Double Double Under Annie”
100 double unders
50 ab-mat sit-ups anchored
80 double unders
40 ab-mat sit-ups anchored
60 double unders
30 ab-mat sit-ups anchored
40 double unders
20 ab-mat sit-ups anchored
20 double unders
10 ab-mat sit-ups anchored
Powerlifting:
A. 1RM shoulder press (20minutes)
B. 1RM front squat (20minutes)
C. max strict HSPU
Melissa- looking good 🙂
Those pistols are resonating in my quads this weekend. And I don’t like having to tell my children they can’t wallow on me because “mommy’s legs hurt”. Oh well. Looking good 9 a.m. ladies!
Everyone!!! Shoot the duck!
Love it, looking good!
Nice pistols 0900!! 🙂
Pistols= Hawt legs!!! Great pics!
Now thats a bunch of pistol packing women! Go 9am…way to represent!
A. Rack Jerk #275
B. Dbl/Dbl Annie: Scale 14:02
A. Rack Jerk #235
B. Double DU Annie: Rx 9:07
Rack jerk: 225
Double Annie: 8:43rxd
Felt really really good today! Lots of good work being done at 11:30am!
I Am Going To Learn How To Double Under!
I’m sick of this crap!
A. 215
B. “Annie”: 14:13 most of the time spent flailing the rope about like a dipsh@t
I am right there with you Doc
A: 275
B: 11:52 rx
185/8:31 Rx’d
So close to 205, think I could have gotten it if I had had one more attempt. Good coaching from Nathaniel!