A. 6 min of Dynamic warmup – if with group, stick together.
A2. Warmup wod
3 rds of strict Cindy
+
25 bb thrusters
25 bb ohs
+ ind focus for positioning / Mobility
B. Muscle snatch – heavy triple and single
C. 500m row X 4; rest 2:30. Hard efforts – will help with future week splits
D. Teams of 2 – Guy / Girl
50 Hspu (partner holds)
50 t2b (partner hangs)
200 double unders
50 s to oh (partner holds front rack) axle – 155/105
50 front rack alt lunges (partner holds)
E. Recovery / assistance
Warm up:
1) 3 legged dog (50ft each leg)
2) monkey walks (50ft each direction)
3) bear crawl (50ft forward, backward, and sideways each direction)
4) direction change ups (3 sets at 50ft; little rest between. These are constantly changing what you are doing for 50ft. With the above movements working in fluidity and constant variation)
5) 3 rounds strict Cindy + BB warm up done
Work:
1) muscle snatch
Heavy 3 = 170#
Heavy 1= 190#
2) 500m repeats
Hard efforts: 1:34; 1:35; 1:34; 1:33
3) partner workout done with my lil 16 year old cousin. I think we finished it on like 11 mins or so. Not really sure.
Accessory/add on:
1) 10 mins:
First 5min every :30
= 5 c2b
Second 5 min
= volume accumulation of 3 Ub strict c2b
**going to build on this until the open to hammer out my c2b
Warmup done
80kg muscle snatch
Rows 1:38/1:37/1:37/1:35 shoulda gone harder out the gate
Team wod with Shannon 10:0??
Warm up fun
Muscle snatch: 45×3,48×2,50×1
Rows: 1:48.7, 1:48.7, 1:48.4, 1:47.1
Team wod w Justin
Busy morning.
Did partner wod solo
30 HSPU/30t2b
150 dub
30 axle bar s2oh
30 split squats
Axle bar chewed me up, need to get more comfortable with that bar and the continental clean. 14:54
1:38.3
1:37.6
1:37.1
1:37.1
Did flight simulator with first class 3:19ub
Nikki bought me a 30lb WBall so had to break that in
30-20-10-20 wall balls
20-15-10-15 calorie row
6:57
Coming back from a quad injury, taking it slow
Dynamic warm up – done
3 rounds strict Cindy – done
bbell thrusters done, skipped ov sqts
Gyms rowing club had the rowers so we moved on
Metcon w. partner – scaled weight on sto (115) and did plain lunges – we did not do holds, done.
Sunday 122715
A. Warmup wod
-Done
B. Muscle snatch – heavy triple and single
145×3, 155×1. Both must be PRS.
C. 500m row X 4; rest 2:30.
Goal was negative splits: 1:39.8, 1:38.7, 1:36.2, 1:33.2.
D. Teams of 2
50 Hspu (partner holds)
50 t2b (partner hangs)
200 double unders
50 s to oh (partner holds rack) – used axle ~120?
50 front rack alt lunges (partner holds)
-15:08
Some MU Practice.