Happy Birthday, Frockles…
Birthday Burpee Jumping Pull-ups with the mask!??
Warm-up Drills
I. Dodge Ball
II. Mobility
“Grace”
For time
30 x Clean & Jerk (135/95lbs)
Notes: The Time… it has apparently come.
Get some, freaks.
Post scores to comments.
“Work Capacity”
5 Rounds, each against a 2:00 Running Clock of
10 x Ring Push-ups
30 x Double-unders
Notes: Ascension Ladder option available upon request. This WOD is run as a 10:00 EOTMOTM (every other minute on the minute); where the athlete completes the workload as quickly as possible against a 2:00 clock and rests the remainder before repeating the effort four more times.
Post scores to comments.
Skill Development
3 sets of 5 pistols, each leg, scaled as necessary
Then…
Mobility addressing execution of the Pistol via selecting 2-3 Lower Body Mobility Drills (ankle, it band, etc.) from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Then…
Retest
3 sets of 5 pistols, each leg, scaled as necessary
Post results to comments.
“Grace”: 3:23 ex’d
“Work Capacity”: The first effort took about :30, added 2 ring dips and 5 doubles per each 2:00 interval thereafter with the Birthday Sister for a little extra sting this am… very fired up after seeing the 5 and 6 am heats slay this long awaited benchmark. Oh, and she hit just over 4 minutes; a very ‘Ashley’ trademark stubbornness kicked in and declared the need for an imminent rematch later this evening. Sh||||||!t …
Happy Birthday, Ashley, thank you!
“Grace”: 3:23 ex’d
“Work Capacity”: The first effort took about :30, added 2 ring dips and 5 doubles per each 2:00 interval thereafter with the Birthday Sister for a little extra sting this am… very fired up after seeing the 5 and 6 am heats slay this long awaited benchmark. Oh, and she hit just over 4 minutes; a very ‘Ashley’ trademark stubbornness kicked in and declared the need for an imminent rematch later this evening. Sh||||||!t …
Happy Birthday, Ashley, thank you!
Had fun with the dudes at 730.
Grace:
Apparently didn’t log this between 2012-2014 (?).
11.12.14 – 85# (because of bicep issue) @ 3:12.
Today – RX @ 3:20. New baseline. 🙂
Last 3-5 reps started getting wonky. Should have broken out sets even further.
Work Capacity: RX: 32/37/40/45/37
DUs unbroken except for in rounds 3 and 4-trippy.
Ring PUs felt REALLY strong.
Happy birthday Ashley!
Had fun with the dudes at 730.
Grace:
Apparently didn’t log this between 2012-2014 (?).
11.12.14 – 85# (because of bicep issue) @ 3:12.
Today – RX @ 3:20. New baseline. 🙂
Last 3-5 reps started getting wonky. Should have broken out sets even further.
Work Capacity: RX: 32/37/40/45/37
DUs unbroken except for in rounds 3 and 4-trippy.
Ring PUs felt REALLY strong.
Happy birthday Ashley!
“Grace”: 2:57 rx’d first time through this…
“Work Capacity”: 1:00/1:06/:58/:56/:54, su’s