Monday, July 19, 2010
For reps:
A. 3 rounds for time:
15 DB Split jerk
50 Walking Lunges
B. 5 rounds for reps:
30 s Med Ball Cleans
30 s Rest
C. AMRAP Double Unders in 2 minutes
Rest 1 minute
AMRAP Double Unders in 2 minutes
Coach’s notes: Guys use 40 lbs per hand for split jerk, gals use 25 lbs per hand and 20 lbs and 14 lbs respectively for med ball cleans. Post time in A and reps for B and C to comments.
Do you do these three workouts at three different times or all in one session? Thanks.
A 8:44
30 pounds 25 lunges
B 12/13/13/13/14//65
C rope too short and quit
B 15 poundish hard ball
24 min minus – 4 min rest (20 min toal)
as Rxd with exception of Double Unders scaled to singles
A: 7:22 using 15# for the DB Split Jerk
B: Using 14lb ball 10/9/9/9/9
C: DU’s 84/79 Had a hard time getting the bouncing back for the DU’s
Great work, my legs are jelly from those walking lunges. Thanks Evan, it’s good to be back.
Caper I didn’t know poundish was a word, thanks for teaching me something new:) Audra you are so stretched out in that picture I think you may be half an inch taller then usual.
Neil
A. 9:04 as rx’d
B. 10/10/10/10/11 as rx’d
C. Worked on DU at the start and then switched to singles..didn’t keep track of count
Judy
A. 10:00 – 20 lbs DB
B. 12 lbs ball 8/6/8/7/6
C. DU’s 39/42..legs like rubber couldn’t get them to bounce for me.
Chantal great class, loved the warmup part..great fun!!
A. 7:29 as rx’d
B. 12/12/11/10/11 as rx’d
C. 81/75
Thanks Chantal for the great coaching. Also loved the warmup:)
A. 7:20 as rx’d.
B. 12/10/10/10/8
C. 144/123
A. 35 lbs – 10:18
B. 20 lbs – 7/8/6/7/6 = 34
C. 19/33 – managed to string 10 together in second round but other than that could barely do singles, could barely stand
Wod done in beautiful Cape Breton-
A: 6:16 as rx’d
B: used 6kg med ball(I think that’s only 13 lbs- but I’m pretty sure I’ve gained vacation pound- so it’s like a cfc 14lber- 12/12/11/11/11
C: 70/73
A. 9.07 as rx’d – some suspect lock outs on the left arm
B. 12/9/8/8/8
C. 26/33
a:5:20 as rx’d – glad i got a big of rest cause i couldn’t walk afterwards
b:48
c:60/54
A. 30 lbs – 8:21
B. 20 lbs – 11/13/12/14/12
C. DU’s scaled to singles
Great warm up. Loved the shuttle run/suicides.
A. 8.12 – 20lbs
B. 14/14/14/14/14 as rx’d
C: 40/42
a: 10:15 as rx’s
b. 8/ground/7/ground/7/ground/8/sort of recovered a little rested on feet. Yah!!!!/8
b2. back on ground
c. 43/lying on ground/71
d. back on the floor
thanks Chantal, thought the warm up was good but a little long
A: 8:30 as rx’d
B: 11/10/10/10/10 as rx’d
C: Decided to take it easy on my right foot since it’s getting better and rowed for calories instead of the DU’s. 22 cal / 23 cal (felt like I was putting everything I had into each stroke and yet I was hardly moving)
Thanks Chantal for a great class!
Front Squats 145# 5 sets of 3
and part C of the wod 60/50
Saw Brett do the double unders straight through the 2 min unbroken! Insane!
A. 8:02 as rx’d
B. 12/12/12/12/11 as rx’d
C. 80/71
All as rx’d
A: 5:24
B: 13 reps/round = 65
C: 125/126 = 151
Fun class!
As Rx’d
A. 8:35
B. 11, 10, 11, 10, 10
C. 84, 97