Alex
Warm-Up:
Coach’s choice
WOD prep:
Kettlebell swings & muscle-ups
WOD:
Cool Breeze
5 rounds each for time of:
24,18 Calorie Bike
2 muscle-ups
12 Kettlebell swings (70,53)
*Rest 2 minutes between each round.
Option 2:
5 rounds, each for time of:
24,18 Calorie Bike
4 muscle up transitions or jumping muscle-ups
12 Kettlebell swings(53,35)
Option 3:
5 rounds, each for time of:
20,14 Calorie Bike
4 Jumping bar muscle-ups (front supports)
12 Kettlebell swings (35,26)
*Rest 2 minutes between each.
Post WOD:
10 minutes of mobility
CFS Brief:
Day 6 WLC
Click here to register for The Whole Life Challenge! (After registration make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)
– Last Minute Registration $59 July 8 through July 23
Save the date:
JumpNrope Double Under clinic with Molly Metz, 5-time World Jump Rope Champion.
Saturday, September 2:30 pm to 4:45 pm
Details and signup coming soon. The clinic will be limited to 15 athletes.
Cool Breeze: 20:22 Total Time | 2 Jumping Ring Muscle Ups | 35# KBS
Round 1: 2:03 Round 2: 2:26 Round 3: 2:31 Round 4: 2:36 Round 5: 2:46
My focus today was on the Bike and the Muscle Ups, which were not terribly easy to do back-to-back (I’m guessing that was the idea). Great workout and a big class at 5:30am!! Thanks Frozen – the name of the WOD almost made it feel a few degrees cooler…
21:13 (44# kb / Jumping Bar muscle up from 30″ box) – I did’t keep track of my time in each round.
Another great workout! Jumping bar muscle ups are fun! I tried going from a 24# box, and only got 2 without being terrified in the first round, so switched to 30″for the rest of the wod. There was that one moment on my second to last muscle up where my left hand slipped off the bar while I was at the top. I regained control, but Becka did mention that she “watched my life flash in front of her eyes”… Luckily I do crossfit – my body did not fail me!
Thanks for a great class today, John!
WOD: Total 19:47- Bar MU’s / #70
The bar MU’s were finally warmed up in R3
1:58 (1 BMU, Failed the other)
2:25
2:23
2:27
2:34
Not the WOD for a messy wrist, so I took some stuff from WODs I missed, and used a similar rep scheme. Total time 18:07.
5 rounds of 12 Cal Row / 4 back squats / 12 kbs.
Back Squats were 95/145/165/185/195…KBS were 26#
R1: 1:53
R2: 1:45
R3: 1:52
R4: 2:20
R5: 2:17
Round 1 1:32
Round 2 1:42
Round 3: 1:47
Round 4: 2:00
Round 5 159
#53 bell
Strict ring muscle ups unbroken.
Total time 17:02