Mel’s Return
We are coming to the end of our 6-week cycle designed by Mel, and that means we’re returning to the benchmark workout she programmed for the very first day… humbly titled “The Mel”.
Combined with the same strength and cash-out, we’ll have a full set of marks to compare from this day, so check your books and come in ready to beat your numbers!
As for Mel herself? Well, she’ll be back in and coaching Wednesday morning, so if you haven’t gotten this benchmark done she’ll be asking about it. 😀
(Remember also – the big holiday party is this Saturday! Start time? Probably 6pm. I’m gonna guess that is about right. If you get here and we’re still setting up, that’s cool too.)
Strength:
Back Squat x3
WOD:
“The Mel”
AMRAP 10
10 burpees
10 box jumps (24/20)
10 kettle bell swings (1.5/1)
Cash out:
Max set of unbroken push ups
365.5# +0.14%
3+16℞ +10%
17 +6.3%
5+6 Rx (+5)
20 (-4)
Str: 191# (vs. 190#)
WoD: 6+6 Rx (vs. 5+3 Rx)
Pushups: 21 (vs. 17)
JT gave us a burpee technique suggestion (flop/drop to the floor), which really sped me up compared w/last time.
STR: 225# (vs @240. Wah wah… Have some hip back issues, I wasn’t feeling it today)
Wod: 5 + 23 Rx (vs 5 + 20)
We should do more tests – retests!
STR: 215#
WOD: 6 Rx
Cash out: 17
11/26/2018
STR: 205#
WOD: 5+8 Rx
PUs: 25ish (wasn’t counting…)
1/7/2019
STR: 215#
WOD: 5+20 Rx
PUs: 16
Str: 255# (245# last time)
WoD: 6 + 4 Rx (5 + 15 Rx last time)
PUs: 27 (26 last time)