WOD:
A. Pull-Up Training:
1 minute max reps strict pull-ups or strict ring rows or strict banded pull-ups
rest 1 minute
1 minute max reps chest to bar pull-ups or banded chest to bar pull-ups or jumping chest to bar pull-ups
rest 1 minute
1 minute max reps pull-ups or banded pull-ups or ring rows or jumping pull-ups
B. Sprint Training: For Time:
6 hang power clean 135/95 RX+ 185/125 (55 and over 105/70)
5 over the bar burpees
40 double unders or 40 ski/mogul jumps over barbell
5 over the bar burpees
6 hang power clean 135/95 RX+ 185/125 (55 and over 105/70)
rest 2 minutes and repeat 3 more times for a total of 4 rounds
Core Development: 50 sit-ups (any style)
This is too much for me. Is this a dream? Do my eyes deceive me? Gina T. and Gina G. in the same glorious shot!?! Holy mother of all that’s true and precious, I am beside myself. I LOVE the Ginas. Bless you both and your pursuit of total Bad A CrossFitness.
Oh my goodness! Double the strength, double the power, and double the awesomeness!! I too LOVE the Ginas!!!! Looking good you lovely ladies! 🙂
Yes!!! Gina T. and Gina G. Looking strong and beautiful as always!!! Love you two!
My favorite Ginas on the planet!
Love these two! Always smiling, always positive and always working hard!
WooooooWeeee! Those are some mighty fine Ginas hard at work!
I love these sweet ladies! ❤️
My girls the Ginas!!
10:53 rx (DU)
Great picture of the ‘Ginas’ working hard!
A. 20/21/27
B. 10:50 RX+
A. 20/22/36
B. 7:33 Scaled singles
AM – Today’s WOD :
A. 24 strict – 21 C2B – 24 Kipping
B. 7:46 RX +
Open Gym – Yesterday’s WOD :
A. Front Squats – 4 reps across @255
B. ‘Terrific Tabata’ – 37 ( 7, 11, 6, 5, 8 )
A. 10-9-13
B. 13:33 RX (DUs)
Yesterday’s WOD:
A. Tempo Front Squats @ 165 across
B. Terrific Tabata: 38 @ 24kg/65 (7-9-7-7-8)
A. 9-11-13
B. 10:39 Rx ski/mogul jumps
3:15 Class:
A: 27-strict/20-CTB/27-kipping
B: 4:34, RX, dubs
11:34 rx
A. strict-15/C2B-22/Kipping-25
B. 8:49 Rx+ DUs
A. Strict: 13 / CTB: 19 / chin over bar: 26
B. 7:13 RX+ with DUs
A) 20 / 20 / 25
B) 9:20 RX+
14/14/27
6:51 RX+
Yesterday
27. 8/7/4/0/8
A) 13 / 7 / 26
B) 12:37 Rx+
C) 50 GHDs