Hope everyone had a great week. Seeing that Monday was Labor Day we only had one class that day. The WOD was a 3 person team “Pick Your Poison” workout. Once athletes formed a team they had to pick one movement from each row below.
Row 2k or Airdyne 3.5k/2.2mi
100 Burpees or 65 Squat Cleans (Grace weight)
90 Pull Ups or 90 Shoulder to Overhead (Fran weight)
Team members could rotate at any given time during the WOD. Everyone seemed to do every movement equally (unless your name is Date Night then you HAD to row 1k). Patrick, Celina, and Paul K. flew through this workout in less than 10 minutes. They worked really well and switched stations with ease. Kyle, JP, and Mike K. weren’t too far behind and finished in 13 minutes. The squat cleans proved to be the most exhausting movement but all 3 of them knocked them out 1 rep at a time. Before the conditioning workout, Sean Hang Snatched a post-injury 3 rep PR of 165#.
On Tuesday all classes were open. Classes started with the dead lift. No PRs were set on the lift. The workout was 3 rounds and not for time. It consisted of 5 good mornings, 10 front squats and max strict pull-ups. For the good mornings and the front squats the same weight had to be used. The only place where an athlete could rest was between rounds. Kyle did the entire WOD at 115lbs. Jon at 135lbs had no trouble completing the workout. Kevin R. was able to do all his pull ups without the assistance of bands!
Wednesday’s lift was the press. Holley set a new 1 rep PR at 83lbs. The WOD was for time and had plenty of running for athletes to enjoy. The break out was 30 box jumps, 400m run, 30 burpees, 400m run, 60 dubs and a 400m run. Sara, Amy, and David P. hit a first time PR of doing every single dub within a workout. Mark did all 60 dubs unbroken and Ning used a 24 inch box for the first time in a WOD.
For skills day the main focus was the power clean or the power snatch. Athletes had the choice on which lift they would like to spend more time on. The L-Sit was the second movement everyone had to work on.
Friday started with the back squat. Paul K. got up to 185lbs for his set. Paul L. had solid technique for his set at 145lbs. The WOD was 5 rounds of 5 power cleans, 10 toes to bar, and 20 squats. A 1 minute rest was granted after every round completed. If athletes could not perform toes to bar very well the sub was 2 knee raises for every toe 2 bar. Paul K. also made headlines in the WOD by doing every single toe to bar. On a personal note, I was lucky enough to hit a 3-Rep Bench Press PR of 210.
Post any PRs that I may have missed.
6 Tabata Rounds of sledgehammer strikes (reps)
Rest 1 minute
6 Tabata Rounds of rowing (calories)
Rest 2 minutes
6 Push Jerks
12 Kettlebell swings