Starting 11/26 (next Monday, we will be going through a dedicated strength cycle which will last at least at least a month). The primary training days will be on Mondays, Tuesdays, Thursdays, and Fridays. Details to come.
WOD 11 19 12
A. 20 minutes to establish a 1RM Thruster
B. 1 min AMRAP: Burpees
C. “Nasty Girls”
3 RFT:
50 squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
Compare to 09 29 12
Post loads and times to comments.
11 19 12
Looking like Thuderbolt Ross here.
Nice one
Went for a heavy deadlift instead of thrusters since I missed it last week. These were feeling easy, but something went in my back after I broke a big weight (for me) off the floor. Tsk.
Had to hang out on the floor for a few, but was walking a few minutes later and I feel pretty OK a couple hours later. Will ice and take it easy for a spell.
This was my own fault, by the way. I didn’t properly warm up and only did five or six warm up lifts before attempting my heavy pull.
Should’ve known better.
A. thruster @ 113#
B. no burpees due to shoulder/rotator cuff/pec minor issue
C. modified, due to arm issue as well, met con:
50 air squats
14 pulls ups w/blue band
10 HPC w/ 83#
3 rds in 10:40
Great job Rae!
A. 186
B. 33 burps
C. 13:34. A bit bummed at not being able to finish this one, but really glad it exposed another weakness.
Fun, but tiring day for me in the box today! I just wanted to extend a huge thank you to my 430 class today for being patient with me while I managed to get everyone scaled appropriately for the Metcon and to 530 as well for being great as I warmed you guys up and tried to finish running the 430 class that ran a few mins late!
The great thing about getting to coach so many people in one day is that I have a lot of highlights getting to watch all of you push yourselves! makes it even harder for me knowing that i only have a few more weeks of coaching left until the baby comes 🙁
Joined in on the 630 class tonight
A. didn’t do the thrusters, too busy chatting and I can’t 1RM anyways 😛
B. 13 burpees on 45lb plates
C.12:59 using 95lbs and a blue band for transitions and dips
Awesome job Misty!
What did everyone get? What were all these highlights that Misty got to see?