Warm-Up:
Coach’s choice
WOD prep:
20 minutes to build to a heavy set of 3 front squat out of the rack.
10,7,5,5,3,3,3 Rest 2 to 3 minutes between sets. Use the first 4 sets as warm-up sets. For these sets, you should not be approaching failure.
WOD:
River Run
AMRAP 10
5 Pull-ups
7 Push-ups
9 Kettlebell swings Option 1 (70,53) Option 2 (53,35) Option 3 (35,26)
12 Goblet squats (same)
*Choose a load for the kettlebell movements that will allow you to go unbroken.
or 20.4
Post WOD:
Agile 8
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20.4. 160 reps. Rx. Thanks Deb for taking time to judge.
20.4 Redo with Alternate Strategy: 120 Reps Rx 10:22 Tiebreak Time | Previous 120 Reps Rx 11:03 Tiebreak Time
Thanks to Ilana for judging this one again! I like to use myself as an experiment to see if changing strategy has an impact and in this case it certainly did. Great work by John L. in his workout – you moved along really well!! Also, great results for Jackie and Michelle!! And I think I nearly have Hanna up for taking on a half marathon 🙂
River Run: 4+5, Ring Rows+Kip Swings, 26#
WOD-Prep: 3@105# Front Squat
I wasn’t thrilled with my 4+5 for River Run, but I just felt off this morning during the WOD. The last time I worked on Front Squats was Big Squat on Oct. 9. That morning, I worked up to 1@100#. Definitely not a 1RM that morning, but just where the progression ended. I felt good about getting 3@105# this morning, so I’ll take that as my win for today.
Front squat: 3@140# (85#-140#)
WOD: 4+22 (3 pull-ups/44# kb)
I realized during the first round that I probably should have done 35#. The overhead swings were fine, but the goblet squats definitely slowed me down. If I were to do it again, I would do 5 pull-ups, and 35# kettle bell.
Great job to Deb on her redo of 20.4! Always fun to judge her!
Front Squat 230
River run
Did this one on the 2 minutes. I had about 45 seconds rest between rounds
Completed 5 rounds doing strict pullups and 53lb bell. All movements unbroken.
FS – 215
River Run – 6+21 – 53#