Clint, after
Welcome back guys...
Jake
Rookie
The Saturday "Race" --- 2pm today, all are welcome.
"Race" =
more than one participant does the work at the same time, on the same clock
4 Rounds for time of:
30 Situps (Air Force Version)
25 Squats (parallel or better, full extension)
20 Pushups (chest to deck, lockout at top)
15 Box Jumps @ 24" (fully open the hip)
10 Burpees (CF Jax version, hands off at the bottom)
5 Chest to Bar Pullups (locked out at bottom, chest to bar at top)
400m Run
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25 Squats (parallel or better, full extension)
20 Pushups (chest to deck, lockout at top)
15 Box Jumps @ 24" (fully open the hip)
10 Burpees (CF Jax version, hands off at the bottom)
5 Chest to Bar Pullups (locked out at bottom, chest to bar at top)
400m Run
Post time to comments
Warmup:
ReplyDelete2 min easy 2 min hard on elliptical 8 min total
.79 miles 109 calories
Work
Barbell complex - pushup + burpee pullup
45,55,65,75,85
1-1-1-1-1 squat clean
155-175-185-195-205-215(F)
Very happy with this effort. Good starting point since I hadn't maxed this before. Class a few weeks ago helped a lot on my form with this effort. Aprox 1.13 x BW!
Wow! That is really good Patrick
ReplyDeleteTrickle - 34:18
ReplyDeleteRookie - 32:04
Beastmaster - 30:10
Jake - 29:27 (jumping pullups from ground)
Cabana - 29:03
Worlock - 25:54
Clint - 25:52
Many lessons were learned today. For example, in the race for first place one person learned to not accept second place as "ok" and to finish strong no matter where you're at in the field. The other person learned a similar lesson, don't assume the other guy is gonna lay down because you're in the lead. He may be sand bagging and sprint by you in the last 10 feet.
Here's one we all need to remember...
"Go Hard or Go Home"
By the way, that's a really good wod
Good job guys, wish I would have been there to compete
ReplyDelete