Kristy and Laurie P!
Warm up and Mobility
Gymnastics/Skill
7-10 Minutes of
Alternating between
Pulls
– Rope Climbs
– T2B
– Pull-up/C2B
– Muscle Ups (Ring & Bar)
– Butterfly
Jump Rope Practice
– Singles
– Doubles
– Triples
Strength/Skill
Tábata of
Jump Rope
Or
Clean and Jerk
Warm Up/ Skill
Clean Pull +Power Clean + Front Squat + Jerk
EMOM 6
2 – 3 Clean and Jerk
“Jax Teller”
For Time
5-4-3-2-1
Squat Clean Thrusters 185/135
40 x Double Unders between each set, end on Squat Clean
Run 200m with Med Ball 20/14
1-2-3-4-5
Squat Clean Thrusters 135/95
10 x Box Jump Overs 24/20 after each set, end on Squat Clean Thrusters
Run 200m with Med Ball
*16 Minute Cap
Damn this looks like an awesome workout! Ugh I was just saying to Phil the other day that we should do some squat clean thrusters soon & of course they’re programmed when my chiro says I can’t squat or really lift any weight for about a week. 🙁 might have to do this one on my own once I’m cleared!
MOB
WOD – 12:33 (145# / 115#) this one was tough but I liked the format!
Nice work 6am, thanks LC!
Mobility
WOD – 14:39
Squat cleans 65/45
Flutter kicks/Plate step-ups
Row
Today was definitely a sweat fest, but boy did that feel the bad kind of good. With the rep scheme being manageable & modifications being made elsewhere I decided to put some plates on the bar, which I haven’t really done since I’ve been back, and I pulled from the floor for the first time since returning as well.
Had a couple of awkward reps, and a couple that felt really good and immediately put a smile on my face in between the grunting and sweating.
Great 9:30 as always with the ladies today. Thanks for your help Mike!
WOD: 12:31
For Time
5-4-3-2-1
SCT, 85#
40 x singles between each set, end on SCT
Run 200m with Med Ball, 14#
1-2-3-4-5
SCT, 65#
10 x Box Jump Overs, 20” after each set, end on SCT
Run 200m with Med Ball