17
Feb
Thursday, February 18th
Skill Work
10 Minute AMRAP:
Accumulate 1 minute in an L-Sit
Accumulate 1 minute in a chin-up hold
WOD
With a Partner:
10 Rounds for Time, alternating:
10 Squat Cleans, 95/63
Front Rack Hold
10 Burpees
Partner A must hold the barbell in the front rack position while partner B burpees.
Post rounds + seconds, time to Comments.
Announcement! The Open begins in one week:
1st WOD Announced – 2/25 @ 8:00pm
16.1 at Metropolis – 2/27, all classes
Drinks at 5 Mile Stone – 2/27 @ 8:00pm
3 people at 6am, so I made up yesterdays back squats. Worked up to 255# which is way, way off my PR of 285# in November. Excuses include 6am, weight down 15 lbs since new years, Ollie having to take a dump at 3:30am, and sand.
30 GHD’s w/ 10# plate / 30 baqck extensions
Skill Work: 1 + 101 seconds. Ouch.
Partnered up with Jasen for the metcon:
17:02 Rx, Jasen gave me lots of time to rest between sets, so I was able to do all squat cleans unbroken. That was pretty fun. Holding the bar in the front rack was the most fun.
For time:
200 air squats
100 push [email protected]
50 [email protected]
– 20:20
All mental (and physical)
1+22 Rx
13:39 Rx with Jason
1+29 rx
13:39 rx/ dtm
1+20
18:22rx synchronized with Pranav w/JRP
synchronized added to the challenge
12:10 rx with Ed
12:28 rxd with Derek
1+85 ss (severely scaled)
Partner WOD w/Joe
19:12 Rx
did a little static holding…
partner wod with Steph and Ada:
15:42 Rx
then did yesterday’s wod with jimmy:
6 min AMRAP
18 pullups
24 box jump overs 20″
2+5 Rx
5X4min run intervals w/ 3 min rest in CP
17:40ish w/ Deepak
Didn’t realize how tired my legs would be during wod
lsits on floor accumulated about 62secs in 5mins
3-5chinups per round. 5sec hanging hold 5sec chin above bar.
12:28rxd w j$. zombie racked every rd.
135lb next time?
1+31 with a band
Partnered with Chi – 17:47
Thanks Chi for not losing patience especially when I kept putting the weight down instead of holding in a front rack and cheering me on.
2x 5k on the erg then partner wod with Johanna and Ada, i used 53#, 15:42