Monday, March 6, 2017
WMCF
Coach Ben - (9:00 AM) - 11 of us including Erin and me
Warm Up
400m Run, WMCF Dynamic Warm Up
Front Squat
Build to weight then:
SWOD
5 sets of:
Front Squat x 3 reps @ 23X2
– all sets should be performed at the same heavy load
– rest 2 minutes between sets
I was still feeling the hamstrings so I opted to go pretty light on this. I did the first 2 sets at 95# and then went up to 115# for the last 3 sets. The hamstrings did fine.
23X2 = 2 seconds lower-3 seconds hold at bottom-X as fast as possible up-2 seconds hold at top
WOD
Complete as many rounds and reps as possible in 15 minutes of:
50 Double Unders
10 Thrusters (105/70)
20 Push Ups
This was my first time trying double unders in a WOD. I was able to do them all (counting my attempts also). True double unders were around 40 per round. I did string together around 10 several times. I used 65# for the thrusters and still had to break them up on the second and third rounds. The Push ups were as bad as expected and I usually started with 3-4 before doing double and then singles. I finished with 3 rounds + 5 reps.
WMCF
Coach Ben - (9:00 AM) - 11 of us including Erin and me
Warm Up
400m Run, WMCF Dynamic Warm Up
Front Squat
Build to weight then:
SWOD
5 sets of:
Front Squat x 3 reps @ 23X2
– all sets should be performed at the same heavy load
– rest 2 minutes between sets
I was still feeling the hamstrings so I opted to go pretty light on this. I did the first 2 sets at 95# and then went up to 115# for the last 3 sets. The hamstrings did fine.
23X2 = 2 seconds lower-3 seconds hold at bottom-X as fast as possible up-2 seconds hold at top
WOD
Complete as many rounds and reps as possible in 15 minutes of:
50 Double Unders
10 Thrusters (105/70)
20 Push Ups
This was my first time trying double unders in a WOD. I was able to do them all (counting my attempts also). True double unders were around 40 per round. I did string together around 10 several times. I used 65# for the thrusters and still had to break them up on the second and third rounds. The Push ups were as bad as expected and I usually started with 3-4 before doing double and then singles. I finished with 3 rounds + 5 reps.
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