CFG - Lacey
1200 - 10 of us
15 Lateral Line Hops
10 Feet Elevated Glute Bridge-Ups
5 Kang Squats
6 Alt. 90-90 Hip Rotations
6/6 Single Leg RDL
30 Single Unders *2nd Rnd: 30 Double Unders
Back Squat (6-6-6*)
*1+1/2 Back Squats
15 Feet Elevated Slam Ball Glute Bridge-Ups
-Rest 2:00 b/t Sets-
1 Rep = Squat + Stand to Parallel + Squat + Stand
Build to a Moderate-Heavy Weight. Week 7 of 9.
I worked with 95# for all three sets and had Lacey take a look at my movement. Depth and half squat above parallel was fine, but she did recommend a dead stop at the bottom. I was bouncing the stop before fulling extending to complete the rep.
Metcon (AMRAP - Rounds and Reps)
AMRAP x 6 MINUTES
10 Slam Balls Squats (30/20)*
12 Slam Balls
32 Double Unders
AMRAP x 4 MINUTES
5 Slam Ball Squats
6 Slam Balls
16 Double Unders
*Can be held any way.
This was an odd workout and my struggle with double unders certainly did not help my cause. I scaled to 15# slam ball and moved deliberately on the slam ball squats and slam balls. I scaled to working on double unders for 30 seconds. In retrospect toe taps or penguin taps may have been a better move.
First 6 minutes - 3 Rounds + 22 Reps. On the double unders I was stringing a few together at a time and getting between 10-15 reps in 30 seconds
Second 4 minutes - 3 Rounds + 11 Reps. On the double unders, I was struggling, but moving better, getting ~10 the first round, all 16 the second round and ~12 the third round.
I am not sure how to score this, but recorded 6 + 12 in Wodify.
My calf held up well and that was my bigger concern during the metcon.