1RM Clean
You have 20 minutes to find your 1RM clean...yes that's a squat clean
Followed by -
AMRAP in 6 minutes
50 Double Unders
25 Knees to Elbows
Meet at CFMHQ - warm up and be ready to clean at 0615
W2S - DE Box Squat12 sets if 2 reps at 65% of 1RM. Rest 45-60s between efforts.
W2E - Run/Row 5km
I'm doing my best to catch a hop tomorrow -- and since I won't have access to much equipment I did another "Games Prep" day:
ReplyDeleteWOD #1: 500m Row for time
1:35
WOD #2: (Also the 1st WOD from last year's Sectionals)
3 rounds for time:
10 CTB Pull Ups
15 GHD Sit Ups
20 Thrusters
4:40 (PR by 1:10 and was :01 slower than last year's #1)
~rest 10 mins~
WOD #3: ME in 10 mins of:
Board Press: 235 lbs (no spotter present)
Platform DL's: 345 lbs
~rest 10 mins~
WOD #4: "Elizabeth" 21-15-9 of
Clean 135 lbs
Ring Dips
8:40 (very fatigued by this point, about 2:00 slower than expected)
Good luck everybody -- I'll be checking in on ya'!!!
I am at a loss for words... I was so excited when I saw her head, and then I scrolled down. Such a shame. She is to cute to wearing such a ugly jersey!
ReplyDeleteWe miss you all!
Chief, how is she doing?!
108 lbs (PR)
ReplyDeleteMETCON: 2+25 (GHD sit-ups substituted for KtoE)
Nice job K8 and Robin!!
ReplyDeleteI too hit a PR: 108lbs!!! I'm only 7lbs from cleaning my bodyweight!
Metcon: 2rds (GHD sit ups)
I am going to call it my PR because I dont remember my last max.
ReplyDeleteSquat Clean : 185 (PR)
Metcon 2+25 DU's
125 lbs
ReplyDelete2 + 40 ( as rx'd)
Plus one awesome monastery hike! Greece Rocks!
85lbs (PR)
ReplyDelete2+30 (there were a few singles thrown in there w/a 1:4 ratio)
85 lbs...definitely not a PR...I really sucked it up this morning!
ReplyDelete2 rounds
W2S: 120 lbs