GWOD: 12 skin the cats
CFE Strength: Push Press 7×3 on :45 sec @ 65% 1RM
Endurance: 3x800m run; 3 minute rest
BA: 4 RFT:
400m run
20 medball cleans, 20/12
20 sit-ups
CFE: 2 Rounds for Total Reps:
2 min Double-unders
2 min Pistols (Alternate legs)
2 min Box jumps (24″)
TM WOD: Squat Cleans
Every minute on the minute for 12 minutes:
2 Squat Cleans @ 80% 1RM
Good job on those squat cleans, folks!
After class, I did the squat cleans @145 lbs. I always love this workout. It’s heavy enough to have to think about but light enough that I can really focus on form each rep.
Then I did the CFE WOD. For the pistols I braced myself with a vertical bar in the pull-up room. I did: 164-40-42-117-32-50 = 445 reps total.
Boy this wiped me out good.
Lindsy and I, the two bad-ankle people, did the BA workout together but rowed 500m instead of running and did 20 dips instead of the medball cleans. Dips definitely got us.
I did a modified CFE workout
dips, pushups, and situps
25, 20, 40, 18, 22, 45 = 170 reps for the 12 min workout
BA Workout – 20:56. Almost worked out medball cleans. Almost. 🙂
Congratulations to Reese on hitting a squat clean PR: 200lb!
Thanks for sticking around to show the freshies how it’s done!
Did the CFE double unders, pistol rolls, and box jumps. Great workout to build my vertical to hopefully grab rim someday…… haha