1 round for time:
Run 1 mile
50 DB Clean and Jerk - 45#/30#/hand
Coach’s notes: Post time to complete to comments.
did a row instead of run and 20# for DB cleans
Thanks Michelle, that was a tough one!
5 KM run (at home)
Time: 31:27 (over 3 minutes less then the last time on Aug 13th)
I am trying to run 5 KM once a week.
Have a great weekend everyone!
Row instead of run
DB cleans as rx’d
Thanks Michelle, amazing coaching (as always)! And thanks everyone at 1030 for the push at the end!!
15:04 (run was about 6:45)
35# C&J done entirely in sets of 5.
15:10 as rx’d. Did not push myself today (sore hip flexor)- took it easy on the run and took many breaks for the c&j. Now that it’s done, I wish I had put more effort into everything.
Thanks Michelle for another super class!
Row instead of run, 25lb for C&J.
Thanks for the push Michelle, there were a couple of times when I needed your voice telling me to pick up those DBs.
16:00, with 20# DB cleans. Great class, thanks Michelle and good work 10:30′ers!
Amrap 20 min.
15 hang cleans 115 lbs
12 ring dips
21 ab mat sit-ups
= 8 rounds
After round 5 my cleans slowed considerably…great crew and energy.
Run Club -
Part 1: 3-4 reps Front Squat 165lbs
Part 2: Team WOD AMRAP for 25mins
15 DB Burpees (used 25lb set)
20 KB Swings (1.25 pood)
20 Wall Ball (20lb)
Completed 3 1/2 rds with Joanne and Laura
Part 1: Front squat @65#
Part 2: Team Wod- (see Cory’s post)
12.5# for DB burpees
1 pood for KB’s
8# WB - at the pullup bar, which was much more difficult for me than using the wall!
Really like the “team” wods, fun!
Main site from a week ago
15 thrusters @ 135#
run 200 m
20 thrusters @ 95#
run 400 m
30 thrusters @ 65#
run 800 m
Felt good while doing it!
A lot of fun with Erin, Ali, Jason, Mike and Chad and Sophia going around in her new bike!
Did a recovery run today. 5km in 24:40. Just kept a comfortable pace and enjoyed the run.
Ran the MEC 10km race today….not even close to my PR, but was very undertrained and did it for fun. If anyone is interested in doing a 5 or 10km in October for cheap, let me know and I’ll pass on the information
A) Speed squats @255 + band tension, 10 sets of 2
B) 10 min AMRAP:
15 BJ @24″
5 Strict Pull-ups
6rds + 3 BJ
I would love the info. Can you please send me the info for the 5/10km in October?
Check your inbox Tania I also sent you some information about another race too.
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