WOD:
A. Every even minute for 20 minutes:
2 clean & jerks (full squat), a tough 2
Males choose from 225, 205, 185, 155, 135, 95
Females choose from 155, 135, 95, 75, 55, 45
Every odd minute for 20 minutes:
4 pistols or pistol scales
B. 6 minute AMRAP of:
12 wall ball sit-ups, anchored 20/14
10m burpee broad jumps
12 KB goblet squats 72/55/35
CFHSV Running & Endurance WOD:
4 x 200m
progressively getting faster each 200m until the last 200m is an all out sprint
rest: 200m easy job (no walking allowed)
rest 3 minutes, then
1600m time trial (compare to 6/18)
meet at Randolph track at 7pm
Rugging the knees….. Grrrrrrrr
A. 155
Sneaky good aerobic wod, especially if you do it as intended. Started at 155 but had to drop after 4 reps, wasn’t until DMX came on that I found my groove and a lucky few of you were treated to my gangsta dance moves…you know who you are!
B. Rx’d 3 + 10 meters at 2 pood.
I just didnt know about your mad dance moves until this morning. Very impressive! 🙂
I am just sad that I didn’t get to see them! Is there a way to request music? Just a song every now and then?
Your dancing was the first thing I saw when I got out of my truck. I love starting the day with a laugh =]
Heard about this! Mad I missed it.
175 across
Pistols to box
3 rounds +22. Rx
A. 125# across, pistols rx’d
B. 3 + 6m at 24kg
A. 205 across / pistols rx
B. 3 + 12 / 32kg
A)135 across/ pistols Rx’ed (as best as I could)
B) 3+10m/24kg
A. 165# across / pistols RX (a bit rough…)
B. 3 / 32kg
185# across had to skip a pistol round and scale a few
2+12. Ugg.
185(5)-195(4)-205(1)
6 pistols each round
4+2 2pd
85# across, power cleans. No squats bc of the back.
Pistols rxd, thanks to Coach Rauer, she gave the class one thing to try and BOOM! I have pistols on my weak leg! I can’t believe how just saying one thing can click and another movement checked off the list.
Great coaching today Tracey!
Oh yeah
2+16 rxd
(16kg)