Are you ready for today?
Warm Up:
15 Low Bar Back Squat w/PVC - fight for shoulder position
21 Giant Arm Circles Each Arm
9 Giant Leg Swings - Standing - holding a wall for balance
100 Jump Ropes
9 Frog Hops - Butt touching ground & Raising arms
15 Empty Bar Shoulder Press
(2 Rounds)
Skill:
No Pullups due to WOD
WOD:
"Erin"
Five rounds of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
- Modify Weight as needed -
- Note if you are doing jumping pull ups.
9 comments:
I know this goes against our prescribed eating plan, but if anyone would like to buy Girl Scout cookies please let me know. Annie has to sell 200 boxes so the troop can go to Sea World for a sleep over. Money is not due until the cookies come in. Thanks! cfchic@yahoo.com
Girl Scout cookies?? What the hell? Ms. Tanner...please come to the principles office!!!
Great class this a.m. - love the numbers. Welcome Jay.
The Split Clean is actually a "legitimate" clean used in the early days of Olympic Weightlifting. It is obviously very technical (which we are not getting into today) AND even once in a while...a Master's Lifter will show up with the Split Clean at a Weightlifting meet for their portiion of the Clean and Jerk (one lift - the other lift is the Snatch).
Morning class had exceptional form and great persistence...especially in consideration of last week's girls WOD's...and this weeks men's WOD. Way to go all!
I had a hard time with this one.
30#
5 rounds
19:51
Did 4x with 20 lbs jumping PU in 12:58 (?). Maybe needed more weight but not too challenging today. What is advantage of dumbells vs bars? richard
LT - does Annie sell any protein bars?
15 lbs; 5 rounds; 17:20; great workout; Thanks Doug
I whimped out on this one. Did 3 rounds 15# in 11:33 and jumping pull ups. Richard, I want to be just like you when I grow up.
Bob
I was feeling the effects of the last two weeks, so I only did 3 rounds in 14:21 with 30 lbs. I like the split cleans but not followed by 21 pullups.
Abs and Chest still too sore for today's WOD! :-) Did the following instead:
1000m Row
21 KTE
21 Push Press
750 Row
15 KTE
15 PP
500 Row
9 KTE
9 PP
19m38s
Thank you Kristen and Leslie for pushing through this one with me.
11:37 5 Rounds 12# should have done more weight but my bums are still killing me!!
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