Great work by Coach Michelle and Justin for throwing down at Wodapalooza im Miami. You made CFRT proud!
General Warm Up and Mobility
Movie Clue – “Was He Slow?”
New Skill – OH DB Walking Lunges
Old Skill – DB Power Cleans
Group Warm Up
10 x DB Deadlift + 10 x Power Clean + 24′ OH Walking Lunge (One DB for lunges)
(Then next person goes, coach will determine duration)
Open Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155
55 wall-ball shots 20/14
55-calorie row
55 handstand push-ups
Nice work!
WOD: 178 (95#, 8#, HSPU from box)
Was really happy that I even got to the push-ups… I thought for sure the row would max me out. This one was brutal, but feels great when you are done!
Thanks for the push on the row PJ! Great work 5AM!
161 reps (165# DL)
nice work, 5am – thx PJ
Enjoy the day
WOD – 175 (185#, KHSPU)
Nice work 6am, thanks PJ!
That was a tough one!!
155 – 95 lbs for deadlifts 10lb Ball.
Way to go Michelle and Justin!
WOD: 187
No fear 5 am…way to get after it. Thanks for a whole bunch o’ stuff this morning PJ!
WOD: 182 (105#, 10#)
Wall balls are usually my demise but these felt okay… probably because I used a 10# 🙂
Sad to miss this one. For the first time in my life I went to the doctor within the first few days of being sick…why? Because I couldn’t WOD for two days and it was probably going to be even more days if I waited to “feel better”. So I went today…got drugs and in about 24 -48 hours I will be back at it! I’m not contagious. It’s just viral and I do need to rest but I think I just PR’d my medical history with this one!
Way to go everyone! Hope to see you by Thursday!
Feel better soon Lori, glad you went and got checked out!!
Skill work with DBs, 20#
WOD: 172 (finally got to the HSPUs!)
Complete as many rounds and reps as possible in 13 mins:
55 DL, 105#
55 wallballs, 14#
55 cal row
55 HSPUs
HSPUs we to 1 ab mat
151 Reps, modified to 85 lbs and 8lb wb
Great class Mike, thank you!!!! Awesome job 430pmers!!!
WOD: 188 (105#, 12# WB, box HSPU)
I remembered this correctly, the row was the absolute worst part! Made it through though and increased the weight a bit and still came out with only 3 reps under my open score. Nice work 6pm & thanks Michelle!
6 pm
>OPEN17.4- 180 reps (185#)
This time I scaled it and was able to get 15 reps on the HSPUs despite not feeling it!!
Thank you MAC!
6PM
17.4 – First day back in 10 Days. Scaled it. Stopped before HSPU. Still sick, but need to get some sweats in.
Still in my first week, Mike was a great help. Row 55, then DL x 30, 55 Wall 20#, then 19 Box PU. Tough but great workout.