Kristy
Warm up and Mobility
“Post It”
EMOM 27
Minute 1- 1 x Round of Cindy
Minute 2 – 200m Run
Minute 3 – 3 x Power Clean 80-85%
*Round of Cindy= 5 x Pull Ups, 10 x Push Ups x 15 x Air Squats
Modify Cindy to finish within 40 seconds at the most
Modify the run to finish within the minute
(50,100 and 150 will all be options)
Goal is singles on the power clean, but as always form over weight. Coach will guide you
wod
4/8/12 Cindy
200m Run
140# PC x 3
Great work 5 am, thx Chris.
Enjoy the day.
WOD: 4/8/10, 150M, 75#
Loved this WOD once it going going. Felt like I scaled well because I managed to keep every round exactly the same with timing. Cleans got heavy QUICK. Thanks for the motivation and keeping us on track Gaff!! Nice work 4:30!
Way to work Ash!
WOD:
Min 1: 1 round Cindy- 3/6/10
Min 2: ~40 seconds AB mostly legs
Min 3: 3 power cleans @ 95#
This WOD felt GREAT. I was able to stay really tight in my kip towards the end and really felt like I finally got the motion of faster kipping pull-ups. I initially thought I’d do 8 push-ups but 6 was perfect, I didn’t break them up which is what I was aiming for. These power cleans are the heaviest and the most volume of lifting I’ve done in weeks with everything I have going on & they felt AWESOME. So pumped, love the format of this workout. Nice work 4:30 & thanks Gaff!
Great work Sam, way to attack this one!
Neglected to post last Thursday evening, but wanted to comment how much I liked this WOD. Spacing between each movement was right on. My hamstring pull is healing well as I was able to maintain some speed in my 200m runs.
Thanks MAC!