Sunday, September 22, 2013

9/28

Weakness: 10 Minutes of weakness work

Strong'ness': 10 minutes to work on something you are good at

Every 90 seconds for 12 Minutes:
1 Clean + 1 Push Jerk, adding weight working to a heavy set

Speed: EMOM for 8 Minutes: shuttle sprint (5 yards out/back, 10 yards out/back)

WOD: 
A. 400 M Run
B. 3 Rds: 6 OHS 115#/75#, 6 burpees
C. 400 M Run
D. 3 Rds: 10 KB Swings 70#/53#, 10 Box Jumps 24"/20"
E. 400 M Run

2 comments:

  1. Weakness: butterfly pull-ups - these are starting to feel more comfortable, but I still need to get a bit higher. I need more pull-up strength in general.

    Was short on time (and motivation) today, so didn't do the "strongness", or the shuttle sprints and only did a few clean and jerks. Maybe I'll do some shuttle sprints later today with the girls. I should have done them while I stood around at the soccer field - I could have been THAT mom.

    WOD: 12:42 RX - my box jumps were pretty slow, just jumped up, stepped down for all of them, but went unbroken on everything at least. Those KB swings felt heavy, I'm glad and I understand why we are working heavier, but it makes me feel so slow! Hoping when we go light I'll finally feel fast again :). Probably shouldn't have skipped those shuttle sprints.

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  2. Jen Clark

    Ran 1.5 miles prior to WOD, waiting for gym to open. Little did we know Paul was there already. Only had time for the WOD.

    WOD-13:45 RX, Kettlebell Swings were not as heavy as I expected. Box jumps were fairly easy for me. Should have probably done the 24' box jump. This was a great WOD. Really enjoyed this one. Good cardio push.

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