Warm-up
Junk Yard dog
WOD Prep: 20 minutes
Skill complex from the floor. This complex is designed to work on strength, speed under the bar and hip and feet positioning. Build to wod weight, heavier if capable.
You should be able to strict press your wod weight 5 times.
1 strict press
1 push press
1 push jerk
1 jerk pop
1 split jerk
WOD:
EMOM 10
5 clean & Jerks(135,95)
5 Front squats(135,95)
5 Burpee over the bar
* Scale to a weight you can perform unbroken for at least 5 rounds.
Post wod
Lax ball glutes. 2 minutes per side.
1 random act of kindness
CFS Brief:
Perform a random act of kindness today!
CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.
Fight For Air Climb CFS team fundraiser in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!
This one was tough.
Starting with the complex in the beginning…all felt good except the “pop jerk”…never really liked that one…felt scary!
WOD: Go light…there was a lot to try and jam in one minute…finished the first round in 45 seconds…got 5 full rounds (at 15 reps)…two partial rounds (total of 11 and 12 reps)…three rounds off!
Complex felt good – had time to work up to 65#. And then came the fun.
“The Four Letter Word”:
Round 1: 65#, 5 Reps
Round 2: Strip bar to 60# (Rest)
Round 3: 60#, 4 Reps
Round 4-6: 60#, 3 Reps
Round 7: Rest
Round 8-10 60#, 3 Reps
This is a great WOD to get comfortable with both intensity and good failure. Have fun with this one Ken. At least we had lots of laughs in the warm-up 🙂
Did complex to 85#
WOD
Round 1/2 5 reps @ 70
Round 3/4 4 reps @ 70
Round 5 – rest
Round 6 – 5 reps @65
Round 7/8 4 reps @ 65
Round 9 3 reps @ 65
Round 10 4 reps @ 65
Not feeling 100 % due to cold so I was happy with it!
Deb- maybe I’ll see you tomorrow at 5:30????
Nice job today Jess! You won’t see me tomorrow as my schedule on Tuesday is a little different…any other day I’ll be there!!
EMOM 10
5 rounds @ 95 5 reps
Round 6 off
4 rounds @ 95 4 reps
Goal next time 6 rounds at 5 reps!
Nice Job! Great adjustments!
Always harder than it sounds! Shoulder feeling funky so kept it “easy” at 35#.
Rounds 1-3, 5 reps
Rounds 4-6, dropped to 4 reps
Round 7 – rest
Rounds 8-10, 4 reps except for burpees @5
Pretty sure my 5:30am math was not quite correct….
Don’t feel badly, it took Michelle 50 minutes to realize the workout was an EMOM and not an AMRAP 🙂
Nice work Tracey! Way to adjust to keep up that intensity!
Do you still want to know what I put in my coffee;)
Oops…realized I didn’t note the weight. 95#…but unfortunately used 25# plates so couldn’t strip (the weight!). Would have been good at 75# or maybe 80#.
Bummer Deb!!!
One of these mornings!!! 😉
35# 5 reps for 10 rounds.
You could do this wod with a pvc pipe and still be smoked at the end.
That would be correct..
EMOM 10 #75
R1-5 5 reps
R6 – rest
R7-10 4 reps