Warm-Up:
Ski rolling game
5-second hollow hold for every calorie over or under 100. The hollow hold will be performed by both partners.
WOD prep:
Skills & Drills
EMOM 9 (3 rounds)
Minute 1- 5 tempo kip swings
Minute 2- With a barbell. 2 strict press, 2 push press, 2 push jerks
Minute 3 -10 strong pulls on the rower. Legs, torso, arms, arms, torso, legs
WOD:
Shoot to Thrill (18-minute time cap)
3 Rounds for time:
15 Chest to bar pull-ups
20 Push jerks (95,65)
30 Calorie
Option 2:
3 Rounds for time:
15 pull-ups
20 Push jerks(75,55)
30 Calorie
Option 3:
3 Rounds for time:
15 ring rows
20 Push jerks (55,35)
30 Calorie
Post WOD:
Lax ball scaps 2 minutes each side
CFS Brief:
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.
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Shoot To Thrill: 18:27 | C2B+PU | 65#
Fun doing the Ski Rolling Game with Kion – we balanced each other out with my consistent 4 over or under and his 1 over or under 🙂 MJ was on point this morning hitting 100 in 3 of his 4 rounds and proclaiming, “I found something I’m good at!”
Skills and Drills was a great opportunity to practice keeping hollow doing beat swings on the bar. I am still sore from the 2-Day Gymnastics Cert I did with Hanna this weekend, and that showed up in the C2B/PU part of the workout. I did not make the cap, but got some good learnings from the workout and finished out my remaining calories after time had expired. Thanks Frozen – great class!!
12:41 Rx
By the way, your hair looks fabulous this morning. I noticed you had plenty of time to have it done while I was on the pull up bar. 🙂
Shoot to Thrill: 15:17, Ring Row, 40#
Thank you Tyler for pairing up with me on the Ski Rolling Game. My first score of 106 was painful, but I did get a 100 on my fourth try. It ended up being a good core workout.
13:03 rx
11:45 / PU / 85#
Stuck to pull ups and a little bit lighter weight to save the shoulder. Still just as spicy!