Warm-Up:
Coach’s choice
Pre WOD prep:
Prep the movements
WOD:
Jiffy Pop
5 Rounds:
9 Toes to Bar
15 Medball cleans (20,14)
Directly Into…
5 Rounds:
10 Power Cleans (135,95)
20 Ab-mat sit-ups
Option 2 load:
(115,80)
Option 3 load:
(95,65)
Post WOD:
Mobility coach’s choice
CFS Brief:
*Save the date and get ready for Marathon Monday Barbecue Event, April 20th, 8:30 am to 12:30 pm
Put together your team of 2 to 4 people.
Complete 26.2 miles in 4 events. Barbecue to follow the event.
Row 6.55 miles or 10,542 meters
Ski 6.55 miles or 10,542 meters
Bike 6.55 miles or 10.54km
Run 6.55 miles or 10,542 meters = (26) 400m runs
Divide the row, ski, bike and run as you wish.
*More details to follow in the upcoming weeks for the Marathon Monday Barbecue Event.
Post WOD:
Foam roll for 5 minutes.
CFS Brief:
*Save the date and get ready for Marathon Monday Barbecue Event, April 20th, 8:30 am to 12:30 pm
Put together your team of 3 to 6 people.
Complete 26.2 miles in 4 events. Barbecue to follow the event.
Row 6.55 miles or 10,542 meters
Ski 6.55 miles or 10,542 meters
Bike 6.55 miles or 10.54km
Run 6.55 miles or 10,542 meters = (26) 400m runs
Divide the row, ski, bike and run as you wish.
*More details to follow in the upcoming weeks for the Marathon Monday Barbecue Event.
Jiffy Pop. 17-18? Forgot to look at time. K290 Med cleans. For some reason my right bicep kept cramping up. About 1/3 of med cleans were Med ball squats. #105 power cleans. Tried to keep form good. Last round I just wanted to be done, so went into muscle cleans. Good to be back in the box. Thanks Hanna!
Jiffy Pop: 15:26 | 14# Med Ball, TTB, 65# Power Cleans
Anytime you see ‘med ball cleans’ in a workout, you know it’s going to tough as they are deceivingly challenging. Kept the TTB and med ball clean sets unbroken. Focused on cycling the barbell on the cleans and used the sit ups as active recovery. Fun workout that hit just about everything. And the bonus is getting to spend that quality time with Hanna 🙂
Great to have you back in the box JL!!
14:37 I think. Did 5 TTB per round and did 115# cleans. Good scale for me to move but not die and not get hurt.
My win…coming to CFS three days in a row!
And YOUR win is OUR win JD 🙂
19:29
Did alt TTB & K90 (5ea) and everything else RX
17:00 rx
My win was not letting my back tighten up on the cleans… and learning about tequila Gia 😜
That is definitely one big win and the other has the potential for being a bit of a bigger win than you bargained for… 🙂
16:52
My own personal version of the wod, with Hannah’s help:
5x
5 pull-ups
15 medball cleans @ 14#
into
5x
10 power cleans @65#
Alternating round of 20 abmat sit-ups and 10 push-ups (so 3 rounds sit-ups, 2 rounds push-ups)