CrossFit-190805
All the Kettlebell things! Strength/MetCon 4 RFT 5x 2-Bell Swing 5x 2-Bell Clean 5x 2-Bell PPress 5x 2-Bell FSQ 5x 2-Bell Thruster 1min Rest *2min per round + 1min rest Optional BuyOut “Body Armor v6”
All the Kettlebell things! Strength/MetCon 4 RFT 5x 2-Bell Swing 5x 2-Bell Clean 5x 2-Bell PPress 5x 2-Bell FSQ 5x 2-Bell Thruster 1min Rest *2min per round + 1min rest Optional BuyOut “Body Armor v6”
Word of the day is STABILIZE! MetCon AMRAP 7 5 KB Bear Complex (Heavy)* 10 Hollow Rocks *Swing, clean, FSQ, push press, thruster Optional BuyOut “The Pump”
Thrusters…….Ain’t nobody got time for that!!!! Strength/MetCon 18-15-12 HPCl (95/65) Thruster (95/65) *HPCl = 1:30, 1:30, 1min *Th = 2min, 2min, 1:30 *STRETCH DAY TODAY Optional Buy Out “Body Armor V1”
Kristen in round 1 of the 5 Tuesday morning. “Fran” Benchmark WOD For Time 21-15-9 Thruster (95/65) Pullup Optional buyout: “Midline” 50 Ab mat Situps 100 Russian Swings 50 Ab mat Situps “A champion is someone who gets up when he can’t.” Jack Dempsey
Way to get after the “31 Heroes” Wod on Sat. Rain or shine, you know how to put in the work! Strength 10 RM Thrusters *Form failure Then Skill work “Gold is tried by fire, brave men by adversity.” – Seneca
I think we can all agree, Jessica is a sharer. You can be too with Saturday morning (9am) partner wods. A little you go, I go this week. For Time 100 Total Thrusters (135/95) 200m Run *Goal is to get to 100 Thrusters. Every drop= 200m run Person 1
Let’s take a crack at another benchmark WOD today, “Jackie.” “Jackie” For Time 1000m Row 50 Thrusters (45/35) 30 Pullups *14min Cap It’s important to retest previous WODs. Why? How else do you track if you’re improving or not?
Welp, ain’t nothing to it but to do it… Strength/Skill 15-20min to Find 5RM Thruster *Bar must be cleaned from the floor Buy Out Accumulate 3min total in an RKC plank *What is that? Well, I guess you’ll just have to show up and see, huh?
WL Bear Complex: 1 Power Clean 1 Front Squat 1 S2OH 1 Back Squat 1 S2OH *Score is heaviest weight completed *7 times through complex is completed set Better late than never!
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