[youtube=http://www.youtube.com/watch?v=7GOdHKHO5gQ&rel=0]
Strength
Front Squat 5-3-2 up to 90%
WOD
Level 1
For time (10-minute cutoff):
- Single-Under x 100
- 8-6-4-2 reps each of:
- DB Thruster (30/20# per hand)
- Ring Row
Level 2
For time (15-minute cutoff):
- Double-Under x 100
- 10-8-6-4-2 reps each of:
- Thruster (135/95#)
- Muscle-up
95# FS; 6:53 65# RR
FS: 105#
WOD: 7:20 (su, 65#, ring dips rds10 & 8, ring rows rds 6,4&2)
FS: 165#
WOD: 9:14 (L2 with 95# on Thrusters, scaled to Pullups and ring dips)
FS: up to 185×1, PR+20 (do I get an attaboy from Elizabeth?)
WOD: 11:50 with negative MU, and HSPU on box instead of thrusters.
Also, double unders. I think I might have gotten a new in-a-row PR, but I lost count exactly.
you get a “get it, gurrrrl”! (way better) Nice work!
14:05 rx
FS: 155#
WOD: SU’s, 67#, PU’s & RD’s w/ blue band, 11:24
PS thanks for the encouragement 6 AM class!
FS: 111,121,133
WOD: 10:03
8-6-4-2 thruster @ 85#, muscle up transition w/ red band
FS 135, 185, 190
WOD 8:39
10-8-6-4-2
Thrusters @95#, jumping muscle up/ RR
FS: Up to 155#
WOD: 10:08 at 95#, pullup & dips
FS: Up to 195#
WOD: nope
109# FS
7:12 WOD
FS: 101, 111, 119
WOD: 8:49 (57#, 1 PU/1 box dip w/ elevated feet per MU)
Back is still giving me trouble, but at least I can still do double-unders. Got 100 unbroken. š
11:21 rx
on Sat: 9:11rx
10:35
single @ 235#
FS: 145#
WOD: 6.49 (I think), SU 65# thrusters, rr (10-8-6-4-2)
14:10 on 3/13/2013
Only 55 DU’s…jump rope ruptured