Warm-up
3 rounds for time:
10 Groiners (mountain climbers with big ROM)
10 GHD Back Ext.
5 Push-ups, with 3 sec. pause at the bottom
Clean & Jerk, find 1RM
1 – 1 – 1 – 1 – 1 – 1 – 1, reps
“Cash out”
25 GHD Sit-ups
10 HSPU’s
25 GHD Back Ext.
Affiliate Team Training
WOD (no cash out)
+
A1. HSPU @ 2010 – amrap (-2) x 3 sets; rest 60 sec
A2. KBS – 25 unbroken x 3; rest 60 sec
amrap (-2) means you attempt a max rep set but stop approximately 2 reps short of failure on speed
swings to just inches above forehead
post wod fuel male:
above 12% – 40g prot/10g carb
8-12% – 40g prot/25g carb
below 8% – 40g prot/40g carb
post wod fuel – female:
above 16% – 30g prot/10g carb
12-14% – 30g prot/20g carb
below 12% – 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
I’m trying to figure out how I am going to get through this WOD today…I am crushed from yesterdays affiliate wod.
Todd, if you don’t feel like working out today, then just take a rest day. Your body will thank you for doing that.
I’ve taken to many rest days lately…
Too bad your body is asking for more, Todd!
After many fails, I finally got a PR of 185# C&J. Not too impressive, but it is over body weight, so I’m happy. The jerk was easily in the running for top 5 ugliest of the night.
Thanks for the help Sammy.
Got a new 1RM on clean: 110#. However, clean is still on the top of my goat list.
Made a baby step toward HSPU. Thanks very much, Jen! Hope you had a good dinner, too!
AJ, I imagine you are including my Jerk at 215 at the top of the list; I had to walk 10 steps to get it under control and almost ramrodded Bo and Ford. Was fortunately able to haul it in.
215 C&J, first time ever doing these together. Fun times.