WOD
4 rounds, once every 8 min:
- Push Jerk x 4
- Run 400 m
During each rest interval perform 5 Skin the Cat‘s, not for time.
Notes
- The push jerks should be touch-and-go reps at a medium-heavy weight.
- Scale the Skin the Cat’s to knees tucked, or progress them to legs straight.
Quick note: If you know the 400 m run would take you more than 2 minutes, then go ahead and shorten it to the 200 m run course. Thanks guys!
It’s a tough one!!!
60kg/1:30, 5 skin the cats
60kg/ 1:40, 5 stc
60kg/1:45, 5 stc
60kg/ 1:40, 5 stc
Chris had me do the 4 push jerks and then row for a total of one minute.
Push Jerk: 95-115-135-135
Rowed 220m-216m-207m-220m
PJ: 125, 135×3
Time: 1:47, 1:54, 1:51, 1:53
Same as Kevin (above)
Overhead press-65#
Rowed 150, 120, 160, 190 meters- each time approx. 30 sec.
PJ: 110#. Times: 2:00, 2:20, 1:57, 1:48
PJ was a little light.
Interesting and fun workouts recently! I like them.
135# and 1:29 for all four. Happy with how that one went.
2:03, 1:57, 1:56, 1:56 @ 95#
After a failed STC (will call it an issue with my dismount), I subbed 5 T2B and 5 GDH SUs per round
*we’ll*
1:47, 1:46, 1:50, 1:46 @ 135#
Thursday night open lifting class: PR’ed on my TGU lefty at 100#, failed righty at 105#
Nice dude!! Next goal: tgu one of the athletes.
His ultimate goal is to do a TGU with me. I’ve been practicing being really still and compact 😀
2:01, 2:01, 2:01, 1:54 (77#)
Lifting Class
Really light snatch technique work at 37#
Clean Pulls: 3×3 (101, 123, 133)
wod: 2:03, 2:10, 1:03 (200m), 1:00 (200m) @ 111#
1:58, 1:56, 1:58, 1:52 (79#)
Came back for some lifting at 7 pm:
generally a 20X1 tempo
Weighted pull-ups – 4 x 4: 25, 30, 30, 30#
Bench: 4 x 4: 185, 195, 195, 195#
SP: 4 x 4: 111, 121, 121, 121#
1:17, 1:17, 1:17, 1:13 (#57 and scaled to 200m run)
PJ followed by 1 minute max effort on rower for meters
Rd 1: 99#, 323m
Rd 2: 111#, 306m
Rd 3: 111#, 302m
Rd 4: 111#, 313m
Skin the cat progressions on bar
Thanks for the awesome coaching Jason! You and Lydia will be missed <3
On Saturday: subbed 6 53# Russian swings for PJs, ran 200m but made sure it was a sprint, and did chin-up negs on the rings during rest– 58s, 58s, 59s, 58s
PC&J @ 165#, 200m sprint
Rd1: 1:15
Rd2: 1:25
Rd3: 1:30
Rd4: 1:45
Post-WOD Oly class (HUGE PR day!)
Power Snatch: 150# (PR+15)
Power Clean & Jerk: 210# (PR+25), failed at 215# (barely), but finally got that body weight PC&J benchmark under my belt
Unsure of times. 1:56. 2:07, 1:56, 156 @ 155#