Warm-Up:
Coach’s choice
WOD prep:
On the 2 minutes for 6 rounds build to a heavy complex.
1 Deadlift
1 Power clean
1 Front squat
Then
*Practice your squat clean for the WOD.
*For the WOD you can use the load from your heavy complex.
WOD:
Full House
Option 1:
AMRAP 9
5 Deadlifts (Use your load from the complex)
5 Box jumps (30″,24″)
5 Squat cleans (Use your load from the complex)
Option 2:
AMRAP 9
5 Deadlifts (Use your load from the complex)
5 Box jumps (24″,20)
5 Squat cleans (Use your load from the complex)
Option 3:
AMRAP 9
5 Deadlifts (Use your load from the complex)
5 Box jumps (20″)
5 Squat cleans (Use your load from the complex)
Post WOD:
Agile 8
CFS Brief:
Day 10 WLC
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No complex b/c of wrist.
WOD: 6+10
95# DL
30” Box
60# Right arm dumbbell squat clean
Complex to 95#
Full House: 5+4 | 80# Deadlift and Squat Clean | 24″ Box
I chose to challenge myself on the squat clean (plus Ilana “suggested” 80#), so those were challenging, but doable. A fun complex this morning and a great chance to focus on technique…and I got a little bit of JD dancing 🙂 Thanks Hanna – the warm up this morning was also great! A fun 5:30 as always!
Complex to #115. Full House 5 + 12. Did #40 DB for squat cleans. After first round ended up just doing a set of full front squats as deep as I could go. Which felt good. DL did #145. First round of box jumps was tentative and funny enough the last round felt the most comfortable. Hats off to the high jumpers at 24 and 30.
Nice work John!! I saw you move away from being next to me and then realized you were going for the wider box (I don’t blame you) – nice work on the box jumps!!
Complex to 95#
WOD: 5 + 13 (24” box, 80# barbell)
Great WOD! Although I did originally “suggest” 80#, I tried to “suggest” 75# last minute, but Deb would have none of that for herself! So… needless to say, I kept my weight at 80# too. Thanks for the push, Deb! Also, I was happy with my 24” box jumps!
Great job on the 24″ box jumps!! And thanks for “suggesting” 80#, it was fun 🙂
Complex to 70#
Full House: 5+9 | 55#, 12″ plate jumps
Joined the 6:30am today thanks to my kids and their late night schedules wreaking havoc on my routine. I missed hanging with the 5:30 peeps but there were familiar faces in the 6:30 so I felt at home. Surprisingly the squat cleans, while challenging, felt pretty good form wise. I’m still tormented by the “box” so I jumped on a stack of plates. I’m never going to get to 20″ but I’m good with where I’m at 🙂
Complex to #175
Full House 4+5 #135. I screwed up in the middle and went right to DL’s and box jump’s and skipped the squat clean. Extra Fitness of 8 reps. 😉
Side Note: If your car is low to the ground, be careful leaving the box going up the hill. They have a water line running over the road at the top. My car scrapped the bottom.
John B
WLC WOD
248 with the 400m run
Then hit the strength worked up to a clean 175.