WOD
“Finesse”
5 Rounds:
100 Meter Sprint
10 Dumbbell Hang Squat Cleans (50/35)
10 Box Jumps (24/20)
100 Meter Sprint
Rest 2 Minutes
WOD Guidance & Goal: Each round is a sprint. Choose a dumbbell weight you can go unbroken for 10 reps of the hang clean thruster, every round. Choose a height on the box jumps that you jump every rep.
Post Intervals to Comments.
BARBELL CLUB
front squats 8x 3 at 80%
hang clean 8×3
1:52, 1:40, 1:48, 2:04, 1:58 – 10#, 5 box jumps (except 1st round where I did 10 step ups)
Nice work on box jumps!!
1:52, 1:59, 2, 2, 1:55 25#
1;38, 26,29,31,31, 20# step ups
1:45,1:49,1:41,1:46, 1:43, 15#, stepups
35#. 1:49/:47/:57/:59/2:00
BBC. Fs 155#
145# hsc
1:37 / 1:39 / 1:45 / 1:50 / 1:49 Rx
1:29/:30/:30/:32/:37 25#
1:32/:26/:24/:23/:22 15#
Don’t remember. 1:37/1:35/?/?/1:57 – This was hard. 50# dumbells are heavy.
Then Barbell. So many squats today.
1:43/:45/:47/:46/:55 (I think)
#25 – the #25 felt good, maybe could have sped up a bit?
1:28/1:27/1:29/1:35/1:31 25#
Then so many fs
1:22 / 1:20 / 1:28 / 1:38 / 1:22
Round 4 was awful…
Great class Erica !!
I really wanted to do this, but life was just not allowing me to get there today – and it was too icy to run so did the below in my basement:
5 Rounds
50 air squats
30 lunges
20 sit ups
10 push ups
5 burpees
:20 handstand hold / :10 rest, 8 times
Then practiced handstand walks until my wrists allowed me too.
Nice!!
1:30/:30/:29/:29/:27 (25# & step ups)
I did this one at home using the treadmill and 10# DBs. I did 100 meter sprints, then Pete came home and told me they were 100 foot sprints, which helps me feel better about my roughly 2:30-4:00 times per round. At least I got to watch the British Baking Show while doing this WOD!
1:20/1:19/1:22/1:28/1:27 rx
1:23 / 1:22 / 1:35 / oops I did it again
2:00 / 2:03 rx
1:54-1:48/round. First 2 rounds I did hang cleans from the floor for all 10 reps (confusion). 25#.
BBC: 160# front squats. Probably could’ve gone heavier.
1:25/1:35/1:58/2:20/2:35 Rx
Couldn’t hold on or keep up with Neal!
Barbell- front squats 2@225, then 2@205, then 4 back up to 225 because Jackson and Billy made me 😉
205# hang squat clean
1:25* – 1:24* – 1:25* – 1:26 – 1:36
Weight rx, rounds with * were no touch shuttles. Did this a day later and wasn’t told we did touch shuttles until after my 3rd round. Way more sucky.
1:39/1:40/1:43/1:49/1:49 rx