Haley
Warm-Up
Coach’s choice
WOD prep
Prep the deadlift to WOD weight.
WOD
Christine (compare from 6/10/19)
3 rounds for time
500 m row
12 Bodyweight deadlifts
21 box jumps (20″) Men & Women
Option 2 performance:
3 rounds for time
500 m row
12 75% Bodyweight deadlifts
21 box jumps (20″) Men & Women
Option 3 Fitness:
3 rounds for time
500 m row
12 (50%) Bodyweight deadlifts
21 box jumps (20″) Men & Women
*Dead Lifts should be performed in 2 sets or less, scale load as needed.
*Scale height of the box as needed
Post WOD:
Banded Hamstring stretch
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2019 Christine. March 15:40, June 14:50, Nov 13:15. #225 DL. Have a sub 13 in me. More box jump practice.
Wow! Nice improvement John!
Today: 14:16 (135#)
June 2019: 14:28 (130#)
Fun to join the 6:30 today!
Today: 90#, 20″ step-ups: 13:30
March ’19 (same stats): 14:07
June ’19: did 62# and 12″ plate jumps: 13:08
Nov ’18: 65#, 10″ plate jump: 15:34
I’ll take the progression over March, and I think if I had done plate jumps I probably would have come out about the same as the higher step-ups.
I’m sure I’ve done this more recently but the latest score I could find was December 2015…before any injuries.
In 2015 it was 11:22 @ 170#
Today it was 12:34 @ 180#
9:41 rx @ 170
Prev(June ‘19): 10:26rx
PR: 9:26rx
11:43 rx @ 185. No previous benchmark score.
Previous: 10:33 RX @160
Today: 10:55 RX @ 160
13:57 (Option 3) @ 95#
No previous Christine. Did the deadlifts with boxes under the weights to help maintain good form.
Previous 12:53 RX #185
Today 13:21 RX #185