The 5:30pm crew!
Warm-up
Coach’s choice
WOD prep
Strict Chest To Bar Pullups
10,10,10
WOD
Double Dip
100 Double Unders
Then
3 Rounds
20 Alternating KB Snatches (53, 35)
15 Toe 2 Bar
Then
100 Double Unders
Post WOD
Roll Calves on kb for 4 minutes
Strict CTB practice (10 with green band, 10 with blue+red, 7 with just blue).
WOD: 13:30 @ 44# KB.
Dubs were reasonable…KB snatch weight was the right scale.
CTB: 10 w/green and blue, 10 w/green and red, 10 w/green and red
WOD: 16:38 44#, All dubs (a first for that many)
I think my legs were a little hungover from the party yesterday…
Strict CTB Pull Ups: 10 (Blue/Red), 7 (Blue) x 2
WOD: 12:55 | 200 Speed Steps | 26# KB | TTB
One way to stop thinking about how your legs hurt from yesterday…max out your shoulders!
Strict C2B practice – green band for all 3 sets
WOD: 11:23 #44
Note: Don’t due DU’s in front of a fan.
That is AWESOME.
Masters wod 1 clean ladder strict HSPU
100 points on the cleans
280 points on the HSPU
10 at 125 & 5 HSPU
10 at 135 & 5 HSPU
10 at 145 & 5 HSPU
10 at 155 & 8 HSPU
7 at 185 & 5 HSPU
Double dip
9:32rx
Masters wod 2
Sled push run 2:58
2 sets of 10 c2b strict PU with 2 blue bands.
WOD 12:25 Rx
C2B: CJ no-repped my first set because I kipped. 1st round 5 w/blue band;2nd and 3rd 10 w/2 blue bands.
Wod: 15:01 26# KB snatches. My du’s were not cooperating…at all!!
14:19
Speed steps, 26# kettle bell,
T2B: 10,12,15 ( increased my reps each round)
Ted, I liked your party joke! 😂