Scheduling/Programming update: For the next four weeks, we will make a few modifications to our program:
- Thursday will be the first attempt at the CF Games Open WOD
- Friday will be a programmed REST DAY/Open Gym.
- Saturday will be our primary CF Games Open WOD day.
- Sunday will have a programmed workout but can also be used to re-attempt the CF Games Open WOD.
WOD 03 12 13
A. 2 Push Jerks every 90 seconds for a total of 15 minutes. Start around 70%, and work up to 85-90%% of 1RM. Target a higher final weight than 02 22 13.
B. 12 min:
4 Rounds of:
10 Over-the-box Burpees (24″/20″) (begin with jump, no need to stand at top of box)
10 STO (115/75)
With remaining time: max rep Muscle Ups or CTB Pullups or Pullups or Banded Pullups
Score is total reps completed (8 MU completed = 87 reps)
C. 20 (Adv: 50) GHD Situps total in as few sets as possible
Post times, loads, and comments.
03 12 13
A. worked up to 115#
B. 100 reps (80 reps rx + 20 c2b pullups in remaining time)
C. 20 ghd situps in one set
A. slightly varied this, did clean directly into push jerk with a second push jerk to work on a fast transition from clean to push jerk, worked up to 113lbs
B.107 reps (80 reps Rx + 27 c2b pullups)
C. did some dips…don’t have a GHD at home
A. 113#
B. 100 (pull ups)
C. 2 sets of 25 GHD
A. Got up to 210 x 2 (Push Jerk Double PR)
B. 17 MU = 97 reps
C. 2 sets: 30, 20.
Welcome Mitchell to our community!
A. Got up to 125 for a set of 2 but then failed on second attempt in next round. Still had 2 more rounds to go so dropped to 120 for last 2 sets.
B. 23 c2b = 93 reps
C. 1 set of 20…back didn’t feel right.
103 reps 🙂
Devastation returns! Thrilled to see Mitchell’s face today.
Jenn, thank you so much for pushing/encouraging me during the wod yesterday 🙂 I worked so much faster than I ever thought I could. Thank you to all the coaches who push us to be better than we think we can be! You guys are awesome 🙂 Love the RTPizzle!
Lori, of course! I meant to chat with you about it after class last night–so sorry I missed you. Anyhow, you have been training very well: focusing on form and adding weight gradually, which has lead up to this point where you are ready to really start increasing intensity. You cut your STO time in half last night! 🙂 Nice work! Really excited to see you to continue to progress and excel as an athlete, the sky is the limit! Congrats!