Wednesday, February 22, 2012

1 More Sleep


SKILLS/STRENGTH
Work something your ok-good at & leave the box feeling awesome.
OR
Push Jerk x 5 + 1 Split Jerk
Perform 3 working sets

CONDITIONING
3-5 Rnds
15 DB or KB Swings
5 Snatch + 5 OHS (R)
5 Snatch + 5 OHS (L)

REST

1 Rnd of Cindy on the minute for 3 minutes

3 comments:

  1. Push Jerk: 60 kgs. One round usual way the others were behind the neck.

    Split Jerk: 60 kgs.

    WOD: Around 11 mins. Rx'd. Wasn't racing the clock today. But do enjoy the DB work.

    Cindy: 30, 40, 33 secs.

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  2. Played on the rings for skill. i love it so much. Then did some pull up practice. warmed up with yellow band trying to do minimal kipping. Jody saw me do a set of 3 strict with the band and suggested I try to do one without.........

    YAY!!! FIRST STRICT PULL UP!!

    WOD
    5 rounds scaled:
    12kg KB/10kg DB snatch/3.44kg DB for OHS
    didn't time, just paced myself since I'm not 100% after illness. that was actually hard to feel OK about. which is kind of silly really.

    Cindy rounds
    2 rounds scaled:
    ring rows for pullups
    56/1:12
    took 1min break in between, starting to not feel well. but happy with my pushups, first round unbroken.

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  3. Strength Push Jerks at 50kgs
    WOD swings an snatch @45lb squats @ 7kg
    Those squats really show you the limitations of your midline an flexibility in the shoulders.
    3 rnds if Cindy at 45s a RND.

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