Putting That Work In

Nov 22nd, 2013

Category: Competitor

Putting That Work In

rach

Warm-Up
75 dubs
5 skin the cats
15 of each – Y’s, T’s I’s, W’s
Stretch the calves
5 minutes of triple under practice

Gymnastics
12 minutes
30s work:30s Rest- Alternating Exercises
1. L-sit hold
2. Strict HSPUs

WOD 1
EMOM10
Row X / X calories
Games – 15/12
Regional – 14/11
Open – 13/10

Rest 10 minutes

WOD 2
EMOM10
20 Double Unders
5 Squat clean and Jerks (155,105)

Games- 155,105
Regional- 135,95
Open 115, 85

**Penalties will be assessed for every round missed for both WODs**

DISCUSSION 8 Comments

  1. Crowley 11/22/2013 at 10:22 pm

    warm-up: done
    gymnastics: 6-12 HSPU per round, l-sits done
    WOD1: completed all rounds at regional
    WOD2: missed rounds 4, 6, 8 at regional – was being a bit of a baby rounds 6 and 8, DeDonno can attest to this
    did some mobility and an EMOM 5 of 3 unbroken muscle-ups after

  2. Crowley 11/22/2013 at 10:22 pm

    warm-up: done
    gymnastics: 6-12 HSPU per round, l-sits done
    WOD1: completed all rounds at regional
    WOD2: missed rounds 4, 6, 8 at regional – was being a bit of a baby rounds 6 and 8, DeDonno can attest to this
    did some mobility and an EMOM 5 of 3 unbroken muscle-ups after

  3. Rachel 'Goose' 11/22/2013 at 7:57 pm

    -that pic makes me look fat. Ready to attack this one at 6pm

  4. Rachel 'Goose' 11/22/2013 at 7:57 pm

    -that pic makes me look fat. Ready to attack this one at 6pm

  5. biscoe 11/22/2013 at 4:42 pm

    Lincoln got the best of me last night.. Gonna do this one on Sunday

  6. biscoe 11/22/2013 at 4:42 pm

    Lincoln got the best of me last night.. Gonna do this one on Sunday

  7. Gill 11/22/2013 at 4:15 pm

    1) Where are my morning people???!?!?!
    2) Wod 2 was the hardest thing I’ve ever done. Took me 14 minutes instead of 10.

  8. Gill 11/22/2013 at 4:15 pm

    1) Where are my morning people???!?!?!
    2) Wod 2 was the hardest thing I’ve ever done. Took me 14 minutes instead of 10.