A. Low hang clean (1″ off floor) – Work up to a heavy set of 2.
B. Clean pulls – 3×2@105-110% of A.
C. For time:
Run 400 m
1-3 rope climbs (scale # according to your ability, or if climbs aren’t quite where you’re at, do 3 rope pulls from the floor for every rope climb rep)
Run 400 m
25 burpees
Run 400 m
5 laps (parking lot) sandbag carry.
A: used 115# then did 1 rep at 120# I was over thinking on the second rep so I just stopped myself after 2 tries. Overall felt good. I think the oly classes have helped a whole bunch even just being able to go to the last 3 I learn a lot and am getting more comfortable with the lifts
B: used 140#
C: 15:44 Was fun but hard after this mornings running clinic.
A) Built to 195, speed under the bar was still good…time to add more weight
B) 215
C) 10:48, been too long since I climbed the rope
Great to see so many people at 9:00 doing what we enjoy doing.
A. 135#
B. 150#
C. 15:22, 25 Burpees, 3 Rope Climbs, Partner Carries with Esther. Fun times at 9am!
A. 110#
B. 125#
C. 13:28 with rope pulls instead of climbs and partner carried Janelle. Definitely feeling the stricter diet (see lifts above) and I don’t think it’s doing me any good in terms of performance. Plan on making some Paleo treats today to see if that helps any.
A . 95#, this was a 5# PR
B. 115#
C. 15 something…did 1rope climb, 500m row, and partner carried Robin. Was hard, but a gooder today! And nice to see everyone this am!!