Warm up: 800m Run + Dynamic Stretches
Strength: Find 1RM in Power Clean
then...
For Time:
50 Box Jumps
5 Rope Climbs 15ft
50 KBS 1.5-1pd
50 Sit Ups
50 DB HPC 40lb-30lb
800m Run
50 Back Ext
post 1RM Power Clean + time for wod, along with comments how the run felt in the workout.
Power Clean: 235
ReplyDeleteMetCon: 15:08
Power Clean: #225, old PR was #205
ReplyDeleteWOD: 16:15
The first half of the run was death, but the second half felt better.
I need to learn how to box jump.
Erin:
ReplyDeletePower Clean: 175# (new pr)
WOD: 23:42
WOW! The worst time in the whole gym!!! Why you ask?? I couldn't get my stinkin' rope climbs! I had zero grip with my feet so I was climbing soley with my arms. It sucked and I wanted to walk out half way through. The clock was well over 10 minutes when I was still on rope climbs.
So I am committed to get my rope climb back! I will be doing climbs everyday until I rock them. WOW! I just got a piece of humble pie. My deepest apologies to you all :(
power clean: 125# also a new pr
ReplyDeletewod: 17:42
run awesome... db hang power cleans!!! not so awesome. those 30# db's were really heavy for me, my last 25 were a ton faster than the first 25. weird? erin you're still the bomb, and humble pie doesn't taste that bad. i've been served up a pie or two lately:)
i have to admit i love a long hard wod like that:) hee hee
Thats what she said
ReplyDelete@ BOONE....HAAAA HAHAA HAAAA LMAO!
ReplyDeletewow...that is funny...we should pray now.
ERIN (I am saying this in the nicest way)...Holy SH*T that sucked! Your feet...blah, blah, blah...soley my arms...blah,blah,blah...that was just one exercise...what happened to the rest of it?
ReplyDeleteOk, now let me say this...for real. You are having solid performances everyday...you still PR'd in the Clean! I know the next time you meet the rope...you will own it! Dont beat yourself up...NO BIG DEAL. ...just make sure you rope climb EVERYDAY until you get your foot work back;-)