1 C&J, 1 Rd of Cindy
Warm up – 10 minutes
Burpee breakdown
Strength – 20 minutes
Push Press -3,3,3
Barbell Banded Kettlebell press
5-5-5
WOD – 20 minutes
10 rounds of
1 clean & jerk (you choose the load)
1 round of cindy
After Party –
MedBall Plank Up tabatta
225 push press, gassed out on 235
1 pood + 5lbs for press
12:40 @ 225
Tin man @ 205 – alternating rounds with TJ
215 on the push press
up to a kb and 5lb plate on each side
12:35 @ 225 on today’s wod
mb plank ups with one leg – 8 each round
single leg deadlift work up to 185×5 on each leg
deficit deads at 375 from yesterday
100 unbroken kb swings
Push Press – 5×3 @ 185
WOD: 11:11 (c&J @ 185)
Burpee Breakdown: 2:22
Push Press: 190
Kettlebell Press: 1 pd
WOD: 19:47 @ 205…trying to build up the tank.
Not the same workout, but an awesome video of Speal and Khalipa doing some clean and jerks with a round of Cindy in between: http://www.youtube.com/watch?v=Lo5hnONjRSs
love the dude in the red hoodie throwing back a couple cold ones while being interviewed.
lost track of rounds, so did a few more. @175#…185# next time.
the more of coach alec, the better!
My bum crack is peaking out peaking out during the burpee breakdown video. Sorry guys….or you know what, your welcome.
6am burnin toast this morning. Love having coach Alec around.
Also, shout out to Haley for doing the aweful waffle with the men’s weight yesterday. I believe she finished under 11 minutes. Shes the absolute coolest.