Day 3
WOD 151209
warm-up – Coach’s Choice
A. 5 x 10sec AD sprint @ 95+% effort
sprint @ 0:00, 2:10, 3:20, 4:30, 5:40
-rest as needed, prep for B-
B. CFG Open WOD 14.4
AMRAP 14:00 of:
60 calorie row
50 t2b
40 wall balls – M=20# to 10’, W=14# to 9’
30 power cleans – 135/95
20 muscle-ups
C. post WOD body maintenance
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3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510
188 (185 last time)
row – 3:12
t2b – 10, 10, 10, 10, 6, 4 ~ 5:40
wb – 25, 15 ~ 8:20
cleans – all single drops with rests at 10, 8, 6, 6 ~ 12:00
mu – 8 singles (+ 2 failed reps kicking the ground on the kip)
1/2 of one muscle up! So really I got through the power cleans, the mu wouldn’t count, I was in the dip when time was called. Huge improvement….last time I only got 16 power cleans.
Awesome job you guys!
row – 3:33
t2b – 5,5,5,5,5,5,5,5,5,5 – 7:57
wb – 10,10,10,10 – 10:33
cleans – 23
Next I will be better.
row- 3:09
t2b- 6:19 (started with 9 and did 5s after. Had a few singles.)
wb- 8:35ish (15, 10, 7, 8)
pc- 12:14 (7 fast singles and then sets of 5 singles throughout. 3 in there somewhere.)
mu- 3, 2, 1, 2. With about 6 seconds left I tried for one more. I was stalled right before getting through the window. I could’ve fought myself into dip position, but knew I wouldn’t have pressed it out before time ran out.
Row- 2:52
T2b- 5 sets of 7 then 3 sets of 5
Wall balls 2X20
Power cleans 25 (hit the wall)