WOD:
Amrap 15 min of:
10 Thrusters 95/65
10 KB Swings
10 Box Jumps
Warm Up:
3 rounds of:
30 second squat hold
10 Lunges (OH PVC)
30 seconds Sampson stretch
10 Muscle Snatches
Skill: Front Squat (PVC)
Mobility: Quad, Ham, Glute,
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Aw crap, someone divided by zero and we've gone back in time, haven't we!?!
ReplyDeleteSee everyone tomorrow for this WOD! (Wait, will it be tomorrow? or 2 weeks ago!?! I'm sooooo confused!)
haha
Rx'd @ 65#/16kG
ReplyDelete7 Rds - all thrusters and kbs unbroken
Did shitty, Rx'd did 5 rounds + 3 kbs
ReplyDeleteTop rounds, Tracey, Erin and Jacquie with 7 plus rounds each. Awesome work.
ReplyDeleteShitty, Steph? Damn...what's mine then? haha
ReplyDeleteI WAS feeling pretty good about mine...
:P
Front Squat:
135x5/155x5/175x5
All were easy with no problems. Should've gone heavier but still pretty beat from the weekend, and I think I'm getting sick...yee haw.
WOD:
5 rounds + 6 Thrusters, RX'd.
All KB Swings to overhead with KB straight upside-down, as per Games standards. Box Jumps were toes-on only, not full-foot. Wish I had done them full-foot now, though!
Feeling pretty damn tired, but feeling good from the WOD. Can't wait for tomorrow's!
I pretty much 2nd everything Rich said. Same front squat (but I couldn't have gone heavier x5), only 4 rounds in the WOD Rx'd (95lb thrusters were a lot for me). I'm not getting sick though.
ReplyDeleteThe idea was to do medium weight front squats with a minds eye to technique and movement.
ReplyDeleteGood job guys!