Monday, March 20, 2017
WMCF
Coach Sol - (9 AM) - 8 of us, but only 5 doing WOD, rest were doing 17.4
Warm Up
400m Run, WMCF dynamic warm up
SWOD
5 rounds for time of
7 HSPU
30 seconds L hang
1 minute rest
I did the HSPU with my feet piked on a 24" box. I still had to break them up into sets of 4, then 3 reps. I just did hanging knee raise and by the 3rd round, I could barely manage 10-15 seconds before resting and resetting
WOD
7 minute cap to perform
21 Thrusters (95#)
30 DU
15 Thrusters
30 DU
9 Thrusters
30 DU
I did 65# thrusters and had to break up the sets. I got 10 reps unbroken and then was doing sets of 5. I did not have my double unders today and did 60 single unders each round. I was capped on my last set of jump rope at 46 reps. With the time penalty, my score was 7:07.
Cash Out
6 minute EMOM of 50m sprint
WMCF
Coach Sol - (9 AM) - 8 of us, but only 5 doing WOD, rest were doing 17.4
Warm Up
400m Run, WMCF dynamic warm up
SWOD
5 rounds for time of
7 HSPU
30 seconds L hang
1 minute rest
I did the HSPU with my feet piked on a 24" box. I still had to break them up into sets of 4, then 3 reps. I just did hanging knee raise and by the 3rd round, I could barely manage 10-15 seconds before resting and resetting
WOD
7 minute cap to perform
21 Thrusters (95#)
30 DU
15 Thrusters
30 DU
9 Thrusters
30 DU
I did 65# thrusters and had to break up the sets. I got 10 reps unbroken and then was doing sets of 5. I did not have my double unders today and did 60 single unders each round. I was capped on my last set of jump rope at 46 reps. With the time penalty, my score was 7:07.
Cash Out
6 minute EMOM of 50m sprint
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