Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
Patty Cake
30-25-20
Wall balls (20,14)
Power cleans (95,65)
Box jumps (20″)
Push press (95,65)
Double unders x 2 (60-50-40)
*Rest 1 minute between rounds
Option 2:
25-20-15
Wall balls (20,14)(10′,9′)
Power cleans (75,50)
Box jumps (20″)
Push press (75,50)
Double unders x 2 (50-40-30)
Option 3:
20-15-10
Wall balls (14,10)(9′)
Power cleans (45,30)
Box jumps (20″)
Push press (45,30)
Single unders x 4 (80-60-40)
Post WOD:
Agile 8
CFS Brief:
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Patty Cake. 27:49. #20 WB. #65 PC and PP. went with 12 inch box otherwise would probably still be jumping. Single Unders. Happy Nutrition challenge is starting. Been off the nutrition path over the 4th. Felt it today in the WOD.
24:57 rx. Hardest part was breathing 🥵
Patty Cake: 31:29 | 14# WB to 9′ (all good reps!) | 65# Power Clean/Push Press | 4xSingles
I agree with Ryan. Breathing was hard. The 30 wall balls out of the gate was challenging for me, but I am really trying to embrace the wall ball. Thanks to Ryan and MJ for the support on those last two sets of Push Presses – they were actually the best two sets of the workout 🙂 MJ was very entertaining this morning and kept me and Becka laughing throughout the warm-up. Thanks Hanna for getting us prepped and ready to take this one on!!
Patty Cake: Didn’t take a picture of the board and I can’t remember my time 🙂 Darn 5:30am brain. Somewhere in the 28 or 29 minute range.
45# cleans and push presses | 10# WB to 9′ target | singles | 20″ step ups
I only no-rep’d myself once so my wall balls are coming along. I broke them into sets of 5 and that seemed to help. It was hot in the box today so that made this WOD feel long but the energy from the group was great for a Friday at 5:30! Thanks Hanna!
Patty Cake: Option 2 rep scheme (25-20-15), 14# WB to 9′ | 50# Power Clean/Push Press | 4x singles (120, 100, 80)
Well, that was sweaty. New motivation for getting up even earlier in the summer is to get a spot closer to the garage door. Almost missed one of the jumps during the second set which would normally cause me to panic and want to stop jumping. Just paused and then finished the last 5 of set unscathed. Big psychological win for me. Excited for Whole Life Challenge to start tomorrow!
I saw your slight bobble on the box jump and did not want to draw any attention to it, so was happy to see you just regroup and get right back at them!! Nice work!
Crossfit Santa Rosa, CA
5X 3 position power snatch @40%
5X 3 position squat snatch @40%
3×12 back squat @60%
AMRAP 12
Cal row, KB swing, Wall balls
Ladder up
3,3,3
6,6,6
9,9,9 etc
15+11
53# KB
20# WB
Patty Cake: 26:23 #75
Third toasty one in a row. 😉
28:36. Rx. Easily 5 min spent catching my breath, chalking my hands, drinking water or just staring at the bar. Tough one in the Hot Box!
Breathing seems so easy most of the time….
28:02