Warm-Up:
Coach’s choice
WOD prep:
Prep the Dumbbell hang snatch and wall balls.
WOD:
“Kelly’s Heroes” 35-minute time cap
5 Rounds for time
400-meter run
20 Hang Dumbbell Snatches (50,35)
20 Wall Ball Shots (20,14)(10′ target)
Option 2:
5 Rounds For Time
400-meter run
15 Hang Dumbbell Snatches (40,25)
15 Wall Ball Shots (20,14)(10′,9′ target)
Option 3:
5 Rounds For Time
400-meter run
10 Hang Dumbbell Snatches (30,20)
10 Wall Ball Shots (14,10)(9′ target)
CFS Brief:
Day 21 WLC
Double Under Seminar
Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym. Molly will dissect your form and coach you to improve your overall jump rope skills and master your Double Unders. Molly not only brings years of experience and coaching expertise to this seminar but takes pride in making the seminar fun and enjoyable.
The JumpNrope crew has traveled the world, visiting over 500 CrossFit gyms, and has trained over 10,000 CrossFit athletes on how to become proficient with this movement. In this 2-hour seminar, you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self!)
Date: Saturday, September 14, 2019
Time: 2:30pm – 4:45pm
Cost: $65
Registration is limited to 15 and only open to CFS members
20:10 @40# DB. Thank you to Matt for the motivation to finish round 5 strong!
Way to get after it Nathan. Hell of time!
Kelly’s Heroes: 27:06 | 25# DB | 14# WB to 9’
Great workout – yes, thanks Matt for the motivation 😬 Finished in sync with Ilana – perfect timing! Thanks Hanna, this was fun one and thanks to DJ Andrew for supplying the music!
Kelley’s Heroes: JL 27:20. #40 DB #20 WB. 15 reps. Probably could have done #45 DB. Real happy how the #40 felt on my shoulders. Did real focused and slow and deliberate WB’s and was able to do them unbroken. That worked better than me going all out and stopping. Runs I was just hot and last two rounds did about 50M of walking.
ML. 28:25. #15 DB #9 WB 10 reps. 200M run. Could have done #20 DB.
27:06 (same time as Deb!)
35# American KB swings / 10# WB to 10’ target – those got spicy!
Team of 2 with Joe.
One person works while the other rests.
10 rounds for time
30 cal row
30 wall balls
30 hang snatches
44:21
Kelly’s Heroes: 26:08 | 20# DB, 10# wall ball to 9 ft target. Had to find some grit today on this one and keep focusing on failing in my form. Left knee pain came back for a bit at the end of round 2. I really, really wanted to stop, but slowed down, did some mid-WOD mobility, and then practiced air squats before I started the wall balls on the remaining rounds. Last 2 rounds of wall balls felt really good. Form, form, form, form, form. Key!
You did awesome on that one Nathan! You definitely pushed me for sure too.
17:56 RX (plus buyin and cash out of a 2 mile run w/20# weight vest)