Cristina McFarland - visitor of CFAI Sandbox hitting a set of 320 Leg Swings rt
20 Leg Swings lt
10 Frog Hops
2 lengths of floor Frankenstien walk
30 second Warrior Pose
5 KB Swings
(3 rounds)
Sport:
1 minute hurdle jump
(2 rounds - 2 minutes rest between sets)
WOD:
Tabata Power Clean - stolen from John Welbourn
- L1 = 75% of Bodyweight
- L2 = 50% of Bodyweight
- L3 = 25% of Bodyweight
- 20 seconds "on" and 10 seconds "off"
- 8 rounds
- Add total amount of reps for your total score
4 comments:
Great workout--Tabata powercleans! And such a lovely picture! Poetry in motion!
just what I was looking for today..
33
145#
Craig - Thanks for the post! The internet is so cool. All the way from Germany!!! Wow. So..does that make Cristina's 3RM around 125lbs?
Chad - can't take credit for the WOD - Martinique called out the, "let's do Tabata"....but I think she was thinking of something else.... :-)
Personally working back into some Power cleans. Decent 'rack' - but we will see how they feel tomorrow. Opt'ed for:
3 sets x 3reps with 2 front squats after each rep. 70kg
*took my time with each set...resetting each rep to ensure proper back and hammy set postion.
Trying to make sure my game is "on". I have been asked to teach again with with Coach Rip in Jan and March. They must be crazy!!!
Fun, fast, tough...
Thanks to Katy I went with 75# for 28 reps (I think)
The hurdles were fun, too. A total cardio issue for me. 48 & 50.
So glad to be back in the gym after being sick and the holidays:)
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