Warm-Up
Coach’s choice
WOD prep
Prep the clean to WOD weight
WOD
Silly String
4 Rounds for time
2 Squat Cleans (185,125)
15 Push-Ups
100 Double-Unders
15 Sit-Ups
20 Deadlifts (185,125)
10 Box jump overs(24,20)
Option 2:
4 Rounds for Time
2 Squat Cleans (155,105)
15 Push-Ups
50 Double-Unders
15 Sit-Ups
20 Deadlifts (155,105)
10 Box jump overs(24,20)
Option 3:
3 Rounds for Time
2 Squat Cleans (95,65)
15 Push-Ups
200 single-Unders
15 Sit-Ups
20 Deadlifts ((95,65)
10 Box jump overs(20,12)
*Options for push-ups:
Elevated bar, box or knees.
*Scale loads as needed.
Post WOD:
Banded hamstring stretch. 2 minutes per side.
Endurance & Stamina
10 rounds
20 calorie row
20 calorie bike
10 burpees
Silly String: 20:18 | 85# Squat Clean/DL | 200 Singles
Really good WOD – the squat cleans got you right out of the gate! Lots of energy in the 5:30 class this morning and great work by Hanna (and Kathi) keeping everyone on task during the warm up. Awesome job to everyone for fighting until the end of that one.
Silly string. 30. Good weakness training for me. Front squats, jump rope, box jumps. #95 power clean then front squat. Just focused on form. Misread the DLs. Did 30 reps first two rounds. Jump rope was a slog to get 200 each round. Worst set was 20 and best got 65 unbroken. Got better as the rounds went , just stopped thinking about it. Box jumps just a mental game. Thanks Deb for the encouragement to get it done
You did great getting through that workout JL!!
24:24 rx
Silly String
Sorta Option 2:
#155, Subbed 25 cal. Bike for DU’s, Box Step overs.
Calves and ankles smoked from Sat. Race.
25:00 Even
27:23, 145#
Huge 5:30am, thanks for having a 6:30er to the class 🙂
It is ALWAYS nice to have you Ted!! Nice job today!