P1: 250m row
P2: AMRAP 5 KBS, 5 KB goblet squats, 5 burpees
2 complete cycles
A. 10minutes to work on squat clean
B. 15 rounds for time of:
6 WBS 20/14
1 squat clean 205/130
Great job to everyone who came out for “Amazing Grace”!!
Great looking crew!!!! All deck out in my favorite color.
Tomorrows wod looks real good!
This is how the costume competition is going down. On wednesday dress up with your best costume to wod in. Make sure one of the coach’s takes a picture of you. For Thursdays post Mandee will post her favorite 4 costumes and everyone will be able to vote for that 24hrs. I look forward to seeing some cool outfits!
Tracey!! I love that pic!! You look tough!!
Great event, glad I could be there this year!
Btw it was great to have Emily Davis back at the gym with her man Cole. It was awesome to see you guys!! And both had awesome Grace times!
Why are Cole and Emily hiding in this picture?
He looks like a peeping tom. typical.
It was nice to be back boo! thanks for counting/pushing me. Great to see some old faces…and lots of new ones.
felt good to finally attempt Grace as RX’d.
Scaled SC to 165 or roughly 90% of 1RM
Solid work this morning, hope you keep coming back to 0600.
A. Squat clean 3-3-3-3-1
B. Rx 19:56
Plan for 1 rd EMOM was working til I started missing the clean in the 9th round. I wouldn’t recommend this strategy unless your 1rm squat clean is over 300#. Which puts you working at about 65%.
Yesterday : 15:05
Today: 22:28 Rx’d. Surprised that the hspu’s had to be broken up about mid way in the 15 sets.
You can not cherry pick or hide from your weakness’ with Coach DB programming.
Super happy not to have missed ONE squat clean! It wasn’t long ago that I can remember struggling to get 115# on a power clean, much less pulling under the bar to a squat clean. CROSSFIT WORKS! Great coaching today.