NEWS
- FREE SELF-DEFENSE CLINIC FOR WOMEN: Details HERE.
WOD
“Delicate”
4 Rounds:
15 Dumbbell Cleans (50/35)
15 Box Jump Overs (24/20)
WOD Guidance & Goal: xChoose a weight for the cleans that you can do 8 consecutive reps. During the workout, strategically break the reps into sets of 3-5 with short breaks, to manage grip. Adjust your pace on the box jump overs to make them your rest. Aim to complete this workout around 8-12 minutes.
Post Time to Comments.
ENDURANCE
5K time trial
8:18 w/ 40s
El Guapo
8:11 w/20# db (arm)
9:15. 35#
8:31 35# snatch
7:34, 20#, step overs
7:47 Rx
8:03 30#
7:08 25#
8:54 w/#25
11:45 w/25’s
8:06 30#
8:40 Rx(+) 55#
8:00 25#
8:09 Rx – with one “no rep” on the box jump overs… Mel said “no hands on the box during the jump over”, but she didn’t say “no hands, hips, chest, shoulder and face” all of which happened on jump #4 of round 3 resulting in a 10.0 dismount and tumble… Mary Lou Retton would have been proud…
7:21Rx
7:39 Rx
7:10 25#
6:56 50# 20″
10:08 rx
7:56rx
5:20 35# L arm only
5:30 20#/Step Overs – went for speed over strength
7:56 8 rounds Sled Push/10 DU :30 rest between rounds
7:39 25#
9:24- 25#
8:55 Rx
11:49 Rx
10:02 – subbed bike cals for box overs