B. emom – 12mins
odd – BB front rack walk lunge 135/85# 10 steps
even – 20 DU + 2 MU + 20 DU ----scale to 15, 3 CTB, 15 or less if needed.
+
odd – BB front rack walk lunge 135/85# 10 steps
even – 20 DU + 2 MU + 20 DU ----scale to 15, 3 CTB, 15 or less if needed.
+
12, 9, 6 for time all out
Power Clean and jerk 155/105# -----keep weight here unless this is greater than 80% of your 1RM.
T2B
burpee over the bar
Notes:
- record weight and body weight for A
- go after the 12, 9, 6 hard and try to hold on (test it)
Fitness Version
A. same. could be PVC or 5 lbs added. Just work your form.
B. same with less weight or DB/KB in front rack.
+
12,9,6
thruster - heavy
hanging leg raises
burpee over the bar
A. 145. shoulders, wrists were limiter. Keep chest tall is my cue. Would like to see this number ~20# higher by end of year.
ReplyDelete+Frantastic WOD from crossfit games series w/ Mandy. 16:52
70 burpees on the day so far. More to come.
A. 95# @ body weight 150
ReplyDeleteB. Done. Double unders not with me today. Emom was tougher than I anticipated.
C. 9:50. Had no power. All singles on clean and jerks. On a 1-10 scale going into this was about a 3.
A. 135
ReplyDeleteB. stopped half way through
Bit of a disaster today. Hands torn, back tight, energy and mood low. Little too much partying this weekend. Needed a rest day.
A. 105# @235lbs
ReplyDeleteB. subbed 45# KB front rack lunges
C. Rx - 13:22